Ten-Minute Tostadas Recipes

Ten-Minute Tostadas Recipes - How Foods Fight Cancer

MAKES 2 SERVINGS

These quick tostadas are delicious served with Tex-Mex Bulgur Pilaf (page 170). Vegetarian
refried beans are sold in most supermarkets.

1 can (15 ounces) fat-free vegetarian refried beans
2 corn tortillas
1 to 2 green onions, sliced
2 cups thinly sliced romaine lettuce or prewashed salad mix
1 medium tomato, chopped
1⁄4 avocado, sliced (optional)
2 teaspoons seasoned rice vinegar
3 tablespoons salsa


1. Heat the refried beans in a small saucepan or in a microwave until
very hot.

2. Warm the tortillas, one at a time, in a dry skillet over medium heat.
Flip the tortilla from side to side until soft. Transfer to a plate.

3. Spread each tortilla with half of the beans. Top with the green onions,
lettuce, tomato, and optional avocado. Sprinkle with the vinegar
and salsa.


PER SERVING: 272 calories; 2 g fat; 0.3 g saturated fat; 6.6% calories from fat; 0 mg cholesterol;
14.7 g protein; 52.2 g carbohydrate; 6.5 g sugar; 14.2 g fiber; 1071 mg sodium; 142 mg calcium;
4.1 mg iron; 27.4 mg vitamin C; 2369 mcg beta-carotene; 1.9 mg vitamin E