Enchilada Tostadas

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

Prep Time:
45 mins
Total Time:
45 mins
8 servings


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


  • 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

  • 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


  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 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.

  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 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 (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.

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