Chicken Tostadas with Black Bean Salsa

Chicken Tostadas with Black Bean Salsa

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From: Diabetic Living Magazine

Here's a low calorie Tex-Mex one-dish recipe. It has chicken, beans, salad and a tortilla all stacked up on one plate.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 6 (6 inch) corn tortillas
  • Nonstick cooking spray
  • 1 (14 ounce) can reduced-sodium chicken broth
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon dried oregano, crushed
  • 3 skinless, boneless chicken breast halves (14 to 16 ounces total)
  • 1 (15 ounce) can black beans, rinsed and drained
  • ¾ cup frozen whole kernel corn, thawed
  • ½ cup chopped fresh tomato
  • ¼ cup chopped onion
  • ¼ cup snipped fresh cilantro
  • 3 tablespoons lime juice
  • ⅛ teaspoon ground black pepper
  • 2 cups shredded Romaine lettuce
  • Fresh cilantro sprigs (optional)
  • ⅓ cup light dairy sour cream (optional)
  • Lime wedges (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. Line baking sheets with parchment paper. Coat both sides of tortillas with nonstick cooking spray. Place on prepared baking sheets. Bake for 7 to 9 minutes or until lightly browned. Transfer to wire racks to cool. Tortillas will crisp up as they cool.
  2. Meanwhile, in a large skillet combine broth, chili powder, cumin, and oregano. Bring to boiling. Add chicken; return to boiling. Reduce heat and simmer, covered, for 8 to 10 minutes or until chicken is no longer pink (170°F). Remove from heat. Let chicken cool in the liquid about 15 minutes or until cool enough to handle. When cool enough to handle, transfer chicken to a cutting board and shred the chicken into large pieces using two forks. Return shredded chicken to the cooking liquid.
  3. In a medium bowl combine beans, corn, tomato, onion, snipped cilantro, lime juice, and pepper.
  4. Place tortillas on serving plates. Top with lettuce and bean mixture. Using a slotted spoon, spoon chicken atop bean mixture. If desired, garnish with cilantro and serve with sour cream and lime wedges.

Nutrition information

  • Serving size: 1 tostada
  • Per serving: 206 calories; 2 g fat(0 g sat); 6 g fiber; 28 g carbohydrates; 23 g protein; 45 mcg folate; 39 mg cholesterol; 2 g sugars; 1,514 IU vitamin A; 15 mg vitamin C; 68 mg calcium; 2 mg iron; 285 mg sodium; 524 mg potassium
  • Nutrition Bonus: Vitamin A (30% daily value), Vitamin C (25% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ lean protein, 1½ starch, ½ vegetable

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