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Seafood Combination
You need more than a wok and oil to cook proper Chinese cuisine. Read these articles and learn which ingredients you'll need to prepare authentic Chinese cuisine.
Tostada
Yield: Makes 4 servings
Mexico's version of the chef salad, tostadas offer as much room for variety as for flavor. A good source of vitamins A and C, iron, calcium and fiber, this light, meatless meal also provides over one-third your daily requirement of high-quality protein.
Ingredients:
1/2
small avocado (optional)
3
tablespoons plain nonfat yogurt (optional)
1
teaspoon lemon juice (optional)
4
(6-inch) flour tortillas
Nonstick cooking spray
1
small onion, chopped
1
tablespoon chili powder
2
teaspoons dried oregano leaves
1
can (15 ounces) pinto beans, rinsed and drained
4
cups washed and shredded romaine lettuce
1
cup (4 ounces) shredded reduced-fat Cheddar cheese
Salsa
3
tablespoons sliced ripe olives
Preparation:
1.
Preheat oven to 375°F. If desired, combine avocado, yogurt and lemon juice in food processor or blender; process until smooth. Set aside.
2.
Place tortillas in single layer on center rack of oven. Bake 5 minutes or until crisp and golden, turning halfway through baking. Set aside.
3.
Spray large skillet with cooking spray and heat over medium heat. Add onion; cook and stir 10 minutes or until onion begins to brown. Add chili powder and oregano; cook and stir 1 minute. Remove from heat; stir in beans and 1/4 cup water. Mash beans with fork until smooth; if necessary, add more water, 1 tablespoon at a time. Return to heat. Cover and cook, stirring occasionally, 6 minutes or until heated through.
4.
Place each tortilla on plate. Spread 1/3 cup bean mixture over each tortilla. Top with 1 cup lettuce, 1/4 cup cheese, 1/4 cup salsa and about 2 teaspoons olives. Garnish with avocado mixture in cherry tomato cup, if desired.
Nutritional Information:
| Serving Size: | |
| Sodium | 509 mg |
| Protein | 23 g |
| Fiber | 11 g |
| Carbohydrate | 55 g |
| Cholesterol | 10 mg |
| Saturated Fat | 2 g |
| Total Fat | 9 g |
| Calories from Fat | 20 % |
| Calories | 380 |
Dietary Exchange:
| Meat | 1-1/2 |
| Vegetable | 2 |
| Starch | 3 |
| Fat | 1/2 |
This recipe appears in:
Mexican
