Black Bean and Salmon Tostadas - 43g Carbs, 12g Fiber, 0g Added Sugar
From: EatingWell - January/February 2010
Pickled jalapenos, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Healthy weight | Heart healthy | High fiber | High potassium | Gluten free |
Active Time: 25 min
Total Time: 25 min
Servings: 4
Serving Size: 2 tostadas each
8 6-inch corn tortillas
Canola oil cooking spray
1 (6 to 7 oz can) boneless, skinless wild Alaskan salmon, drained
1 avocado, diced
2 Tbsp minced pickled jalapenos, PLUS 2 Tbsp pickling juice from the jar, divided
2 cups coleslaw mix (see Tip) OR shredded cabbage
2 Tbsp chopped cilantro
1 (15 oz can) black beans, rinsed
3 Tbsp reduced-fat sour cream
2 Tbsp prepared salsa
2 scallions, chopped
Lime wedges (optional)
Position racks in upper and lower thirds of the oven; preheat to 375 degrees F.
Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
Combine salmon, avocado and jalapenos in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.
Kitchen tip: Look for convenient pre-shredded cabbage-and-carrot "coleslaw mix" near other prepared vegetables in the produce section of the supermarket.
Servings: 4
Serving Size: 2 tostadas each
Nutrition per Serving: 319 Calories, 11g Fat, 2g Sat , 6g Mono, 16mg Cholesterol, 16g Protein, 43g Carbs, 12g Fiber, 0g Added Sugars, 352mg Sodium, 670mg Potassium
Nutrition Bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat
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