Enchilada Tostadas

Enchilada Tostadas

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From: Diabetic Living Magazine

It's easy to make your own lower-sodium enchilada sauce to add rich flavor to these fresh and light tostadas.

Ingredients 8 servings

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Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
  • Enchilada Sauce
  • 2 teaspoons canola oil
  • 2 teaspoons all-purpose flour
  • 2 teaspoons chili powder
  • 1 teaspoon dried oregano, crushed
  • 1 (8 ounce) can no-salt-added tomato sauce
  • ¾ cup water
  • ½ teaspoon salt
  • Tostadas
  • 8 (6 inch) 100% whole wheat flour tortillas, such as Mission brand (see Tips)
  • Nonstick cooking spray
  • 1 pound 90%-lean ground beef
  • 1 (15 ounce) can reduced-sodium black beans, drained and rinsed
  • 1 cup cooked brown rice
  • ⅓ cup water
  • 2 tablespoons salt-free taco seasoning, such as Mrs. Dash brand
  • 2 cups shredded romaine lettuce
  • 1 cup chopped Roma tomatoes
  • 1 cup plain fat-free Greek yogurt
  • ½ cup thinly sliced radishes
  • ½ cup snipped fresh cilantro


  • Prep

  • Ready In

  1. To prepare enchilada sauce: In a small saucepan, heat oil over medium heat. Stir in flour; cook and stir 1 minute. Stir in chili powder and oregano; cook and stir 30 seconds more. Stir in tomato sauce, water, and salt. Bring to boiling; reduce heat. Simmer, uncovered, 8 to 10 minutes or until slightly thickened, stirring occasionally.
  2. To prepare tostadas: Meanwhile, preheat oven to 400°F. Coat both sides of tortillas with cooking spray and place on two large baking sheets. Bake 8 to 10 minutes or until crisp and golden, turning once and rotating pans halfway through baking.
  3. Coat a 10-inch nonstick skillet with cooking spray; heat over medium-high. Add ground beef; cook until browned. Drain off any fat. Stir in beans, rice, the water, and taco seasoning. Cook until thick and heated through, stirring occasionally.
  4. Spoon ½ cup meat mixture onto each tortilla. Drizzle with sauce and top with the remaining ingredients.
  • Tips: If you like, use corn tortillas in place of the flour tortillas.

Nutrition information

  • Serving size: 1 tostada
  • Per serving: 302 calories; 10 g fat(3 g sat); 7 g fiber; 35 g carbohydrates; 22 g protein; 31 mcg folate; 37 mg cholesterol; 5 g sugars; 1,745 IU vitamin A; 7 mg vitamin C; 140 mg calcium; 4 mg iron; 499 mg sodium; 571 mg potassium
  • Nutrition Bonus: Vitamin A (35% daily value), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: ½ vegetable, 2 starch, 3½ lean meat

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