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Tasty & Light Tostada Recipe

Mexican dishes are always a winner in my household.  I find them quick and easy to make, and my finicky kids are less likely to turn their nose up!  Tostadas are not only easy to make, but give you a bit of everything, vegetables, protein and calcium - an almost perfect meal.  Another tasty recipe from Cooking Light's website.

Chicken & Summer Vegetable Tostada

Ingredients:

  • 1  teaspoon  ground cumin
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  black pepper
  • 2  teaspoons  canola oil
  • 12  ounces  chicken breast tenders
  • 1  cup  chopped red onion (about 1)
  • 1  cup  fresh corn kernels (about 2 ears)
  • 1  cup  chopped zucchini (about 4 ounces)
  • 1/2  cup  green salsa
  • 3  tablespoons  chopped fresh cilantro, divided
  • 4  (8-inch) fat-free flour tortillas
  • Cooking spray
  • 1  cup  (4 ounces) shredded Monterey Jack cheese

Preparation:  

Preheat broiler.

Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.

Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Nutritional Information:  Calories: 398 (30% from fat), Fat: 13.1g (sat 5.9g,mono 4.1g,poly 1.2g), Protein: 32.5g,  Carbohydrate: 36.7g, Fiber: 3.1g, Cholesterol: 75mg, Iron: 1.4mg Sodium: 799mg, Calcium: 236mg

Tostada
 

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