Vegetable cooking spray
3 cup chopped onion
1 teaspoon minced garlic
3 to 2 jalapeño chile
8 ounces cooked chicken breast, shredded
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged
Black beans, rinsed, drained, divided
2 cups chopped tomato
1 tablespoon cider vinegar
1 to 2 teaspoons taco seasoning
1 can (16 ounces) fat-free refried beans
1 package (2.25 ounces) tostada shells
2 to 1 cup (2 to 4 ounces) shredded reduced-fat Monterey Jack
cheese, divided
Toppings: shredded lettuce, salsa, sliced olives, jalapeño
chiles, chopped onion, avocado, tomato, reduced-fat sour cream,
tortilla chips, etc.
Spray small skillet with
cooking spray; heat over medium heat until hot. Sauté
onion, garlic, and jalapeño chile 2 to 3 minutes. Add
chicken and 2 cup Black beans, mashing beans slightly. Stir in
tomato, vinegar, and taco seasoning; cook, covered, 5 minutes.
Uncover and cook until liquid is evaporated, 1 to 2 minutes.
Season to taste with salt and pepper.
Mix refried beans and
remaining 1 cup Black beans; spread on 4 tostada shells; top
each with 1 tablespoon cheese and another tostada shell. Spoon
chicken mixture on tostada shells and sprinkle each with 1 tablespoon
cheese.
Bake tostadas on cookie
sheet at 400° F. until hot through, about 10 minutes, sprinkling
with remaining cheese during last 2 to 3 minutes baking time.
Add desired toppings to create Tostada Towers.
Makes 4 servings.
Nutrient Information (does not include
additional toppings) Per serving: Calories 487; Fat 10g; % Calories
from Fat 23; Carbohydrate 47g; Folate 173mcg; Sodium 1293mg;
Protein 32g; Dietary Fiber 10g; Cholesterol 54mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
