Name: Enchilada Tostadas
Prep time: 45 min
Total time: 45 min
Ingredients: 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; 0.75 cup water; 0.5 teaspoon salt; 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; 0.33333334326744 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; 0.5 cup thinly sliced radishes; 0.5 cup snipped fresh cilantro

Enchilada Tostadas

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

EatingWell Test Kitchen

Updated on February 26, 2020

Prep Time:

45 mins

Total Time:

45 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Diabetes Appropriate Egg Free High-Protein Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

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

Directions

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

Tips: If you like, use corn tortillas in place of the flour tortillas.

Nutrition Facts (per serving)

302	Calories
10g	Fat
35g	Carbs
22g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 tostada
Calories 302
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 7g	24%
Total Sugars 5g
Protein 22g	43%
Total Fat 10g	12%
Saturated Fat 3g	17%
Cholesterol 37mg	12%
Vitamin A 1745IU	35%
Vitamin C 7mg	7%
Folate 31mcg	8%
Sodium 499mg	22%
Calcium 140mg	11%
Iron 4mg	23%
Magnesium 34mg	8%
Potassium 571mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.