Diabetic Dinner Recipes Diabetic Meats Recipes Diabetic Beef Recipes Diabetic Ground Beef Recipes Enchilada Tostadas Be the first to rate & review! It's easy to make your own lower-sodium enchilada sauce to add rich flavor to these fresh and light tostadas. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on February 26, 2020 Print Rate It Share Share Tweet Pin Email Prep Time: 45 mins Total Time: 45 mins Servings: 8 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. Rate it Print Nutrition Facts (per serving) 302 Calories 10g Fat 35g Carbs 22g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved