Heart Healthy
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Chicken and Black Bean Tostadas with Avocado Cream
The toasted tortillas provide a crispy base for this delicious Mexican dinner.
-
Servings:
4
Ingredients
For the Avocado Cream
-
1 small avocado -
1/2 cup sour cream -
2 tablespoons water -
1 tablespoon cilantro OR -
1 teaspoon cilantro -
1/2 teaspoon honey
For the Black Beans
-
16 ounces black beans -
1 tablespoon cilantro OR -
1 teaspoon cilantro -
1/2 teaspoon lime juice -
1/2 teaspoon canola or corn oil
For the Chicken Tostadas
-
1/2 cup corn OR -
1/2 cup corn -
1 Roma tomato -
3 tablespoon red onion -
1 small jalapeño -
1 clove garlic OR -
3/4 teaspoon garlic -
pepper -
4 6- inch tortillas -
4 ounces rotisserie chicken -
cilantro leaves
Directions
Tip: Click on step to mark as complete.
For the Avocado Cream
-
In a small bowl, stir together the avocado, sour cream, water, cilantro, and honey. With the back of a spoon, mash the mixture until combined and creamy.
For the Black Beans
-
In a food processor or blender, process the beans, cilantro, lime juice, and oil until smooth.
For the Chicken Tostadas
-
Preheat the oven to 350˚F. -
In a small bowl, stir together the corn, tomato, onion, jalapeño, garlic, and pepper. -
Place the tortillas directly on the oven rack. Bake for 8 to 10 minutes, or until crisp. Transfer to a work surface. -
Spread the bean mixture on the tortillas. Add the chicken. Spoon the tomato-corn salsa over the chicken. Top with a dollop of the avocado cream. Sprinkle with the cilantro leaves.
Tip: Mashing the avocado cream can be a safe and fun step to involve kids in preparing this meal.
Nutrition Facts
Chicken and Black Bean Tostadas with Avocado Cream
Calories
Protein
FiberNutrition Facts
| Calories | 303 | |
|---|---|---|
| Total Fat | 7.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 4.5 g | |
| Cholesterol | 25 mg | |
| Sodium | 215 mg | |
| Total Carbohydrate | 38 g | |
| Dietary Fiber | 9 g | |
| Sugars | 8 g | |
| Protein | 18 g | |
Dietary Exchanges
2 1/2 starch, 2 lean meat
-
Servings:
4
Ingredients
For the Avocado Cream
-
1 small avocado -
1/2 cup sour cream -
2 tablespoons water -
1 tablespoon cilantro OR -
1 teaspoon cilantro -
1/2 teaspoon honey
For the Black Beans
-
16 ounces black beans -
1 tablespoon cilantro OR -
1 teaspoon cilantro -
1/2 teaspoon lime juice -
1/2 teaspoon canola or corn oil
For the Chicken Tostadas
-
1/2 cup corn OR -
1/2 cup corn -
1 Roma tomato -
3 tablespoon red onion -
1 small jalapeño -
1 clove garlic OR -
3/4 teaspoon garlic -
pepper -
4 6- inch tortillas -
4 ounces rotisserie chicken -
cilantro leaves
Directions
Tip: Click on step to mark as complete.
For the Avocado Cream
-
In a small bowl, stir together the avocado, sour cream, water, cilantro, and honey. With the back of a spoon, mash the mixture until combined and creamy.
For the Black Beans
-
In a food processor or blender, process the beans, cilantro, lime juice, and oil until smooth.
For the Chicken Tostadas
-
Preheat the oven to 350˚F. -
In a small bowl, stir together the corn, tomato, onion, jalapeño, garlic, and pepper. -
Place the tortillas directly on the oven rack. Bake for 8 to 10 minutes, or until crisp. Transfer to a work surface. -
Spread the bean mixture on the tortillas. Add the chicken. Spoon the tomato-corn salsa over the chicken. Top with a dollop of the avocado cream. Sprinkle with the cilantro leaves.
Tip: Mashing the avocado cream can be a safe and fun step to involve kids in preparing this meal.