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

Diabetic Living Magazine


Enchilada Sauce


Instructions Checklist
  • 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.

  • To prepare tostadas: Meanwhile, preheat oven to 400 degrees 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.

  • 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.

  • Spoon 1/2 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 Facts

302 calories; 9.6 g total fat; 3.4 g saturated fat; 37 mg cholesterol; 499 mg sodium. 571 mg potassium; 35.3 g carbohydrates; 6.6 g fiber; 5 g sugar; 21.7 g protein; 1745 IU vitamin a iu; 7 mg vitamin c; 31 mcg folate; 140 mg calcium; 4 mg iron; 34 mg magnesium;