Southwest Chicken Tostadas
Prep Time: 10 minutes
Cooking Time: 20 minutes
These are much healthier baked in the oven with a little cooking spray than the fried version. You can use rotisserie chicken to make a shortcut. Also, using fresh salsa from the market refrigerator section is lower in sodium than the jars. You can use whole grain, corn or flour tortillas. The flour tortillas don't need to bake as long.
4 multigrain tortillas, such as Mission 7 inch
3/4 pound chicken breast, boneless and skinless
1 cup salsa, fresh, low sodium, refrigerator section
1 cup cheese, cheddar or jack, shredded
2 cups black beans, reduced sodium
1/4 cup cilantro, fresh
1/2 avocado(s), Haas or any
1 tomato(es), medium
1 cup lettuce, iceberg, shredded
cooking spray, olive oil type
Drain the beans and rinse. Place in a small bowl with one quarter of the salsa and mash together with a fork. Set aside. Cut the chicken into 1 inch strips and then into 1 inch cubes. Heat a large skillet over medium high heat. Spray with cooking spray and add the chicken. Cook for about 2 minutes on each side until cooked through. Add the remaining salsa to the chicken and stir. Break up the chicken into tiny pieces using a wooden spoon. Preheat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place the tortillas on the baking sheet and spray the tops with cooking spray. Bake the tortillas for 7 minutes. While they are baking, shred the cheese and lettuce, chop the tomato, cilantro and avocado. Remove the tortillas from the oven. Using the bottom cooke side of each tortilla, spread the black beans lightly on each tortilla. Sprinkle each tortilla with the chicken mixture. Place them on the backing sheet and place back in the oven for 4 to 5 more minutes. Remove from the oven and top with the cheese, lettuce, tomatoes, avocado and cilantro and serve.
Per Serving About : 440 calories, 17 g fat, 7 g saturated fat, 35 g protein, 43 g carbohydrates, 13 g dietary fiber, 920 mg sodium