Soft Black Bean Tostadas

This hearty Mexican meal has countless variations. Fix the salsa and bean spread separately for snacks, roll the tortillas burrito-style, or make this dish vegetarian-friendly by omitting the chicken.

Yield: 4 servings (serving size: 1 tostada)

Ingredients

• Salsa:
• 1/2  cup  chopped peeled avocado
• 1/2  cup  chopped seeded tomato
• 1/4  cup  thinly sliced green onions
• 2  teaspoons  fresh lime juice
• 1/4  teaspoon  salt
• 
  Remaining ingredients:
• 2  tablespoons  water
• 2  tablespoons  fresh lime juice
• 1/2  teaspoon  ground cumin
• 1/8  teaspoon  salt
• 1/8  teaspoon  ground red pepper
• 1  (15-ounce) can black beans, rinsed and drained
• 4  (8-inch) flour tortillas
• 1  cup  shredded roasted skinless, boneless chicken breast
• 3/4  cup  (3 ounces) preshredded Monterey Jack cheese
• 1  cup  shredded iceberg lettuce
• 1/2  cup  fat-free sour cream

Preparation

Preheat broiler.

To prepare salsa, combine first 5 ingredients in a small bowl. Toss gently, and set aside.

Combine 2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black beans in a blender; process until smooth.

Place tortillas on a baking sheet, and spread about 1/4 cup black bean mixture evenly over each tortilla. Top each evenly with 1/4 cup chicken and 3 tablespoons cheese. Broil 2 minutes or until cheese melts and tortilla edges are just beginning to brown.

Top each tortilla with 1/4 cup lettuce, 1/4 cup salsa, and 2 tablespoons sour cream. Cut each tortilla into 4 wedges.

Nutritional Information

Calories:

410 (32% from fat)

Fat:

14.4g (sat 5.9g,mono 5.9g,poly 1.4g)

Protein:

25.3g

Carbohydrate:

47.7g

Fiber:

7.2g

Cholesterol:

49mg

Iron:

3.7mg

Sodium:

858mg

Calcium:

264mg