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.


Makes 4 servings


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
3 tablespoons sliced ripe olives


  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

Calories 380
Calories from Fat 20 %
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 10 mg
Carbohydrate 55 g
Fiber 11 g
Protein 23 g
Sodium 509 mg

Dietary Exchange

Starch 3
Vegetable 2
Meat 1-1/2
Fat 1/2

Check out more recipes for Mexican