Bean and Pumpkin Chicken Tostadas - 29.9g Carbs, 8g Fiber, 3.3g Sugar
From: SparkPeople user CHEF_MEG
Tostadas, basically open-faced tacos or tortilla pizzas, are perfect
for weeknight meals. For this fall-inspired version, Chef Meg uses
canned pumpkin and white beans with leftover chicken for a dinner
that's ready in 15 minutes.
Prepare: 10 min
Cook: 5 min
Servings: 4
--> Sauce
2 Tbsp canned pumpkin puree
1/4 cup fat-free Greek yogurt
1 Tbsp orange juice
Pinch chili powder
2 tsp canola oil
1/2 medium onion, diced (about 1/2 cup)
1 Anaheim chili, deseeded and minced (optional)
1 tsp chili powder
1/2 tsp ground cumin
1 (14.5 oz can) white or red kidney beans, drained and rinsed
12 oz cooked chicken breast, chopped or shredded
4 corn tortillas
1/2 cup canned pumpkin puree
1/4 cup shredded low-fat Monterrey Jack cheese
2 Tbsp chopped parsley (optional)
Mix the sauce ingredients together in a small bowl and set aside.
Place a medium skillet over medium heat, then add the oil to the warm
pan. Add the onion and pepper, and cook for two to three minutes, until
the onions are soft. Stir in the spices and beans, and cook for two
minutes. Stir in the chicken and remove the pan from heat.
Preheat the broiler. Microwave the tortillas for 30 seconds, just to
warm them. Place the tortillas on a baking sheet, then spread each with
two tablespoons pumpkin puree. Divide the bean and chicken mixture among
the four tortillas. Sprinkle one tablespoon of cheese on each tostada,
and broil until the cheese melts and the tortilla is slightly brown.
Keep the oven door ajar, and watch the tostadas closely.
Remove from the oven and sprinkle on the parsley. Serve with a heaping tablespoon of sauce.
Servings: 4
Nutrition per Serving:
269 Calories, 3.9g Total Fat, 1.4g Saturated Fat, 0.6g Polyunsaturated
Fat, 0.3g Monounsaturated Fat, 55.5mg Cholesterol, 235.7mg Sodium,
474.4mg Potassium, 29.9g Total Carbs, 8g Dietary Fiber, 3.3g Sugars,
30.1g Protein
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