Fuel your body with this nutrient-packed twist on tostadas
It’s National Nutrition Month — a great time to focus on healthy eating. Try these chicken and black bean tostadas. This recipe offers a well-balanced mix of protein, fiber, healthy fats and essential vitamins and minerals.
The black beans are a standout ingredient, providing a rich source of plant-based protein and fiber. High-fiber foods may help you lose weight by helping you feel full on fewer calories. The shredded chicken breast adds lean protein, essential for muscle repair and growth, while being low in fat and calories. Together, these ingredients create a satisfying, nutrient-dense base for the dish.
The avocado cream enhances the dish with heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels and lower your risk of heart disease and stroke. Avocados also provide potassium, an important mineral to help maintain healthy blood pressure. The addition of low-fat or fat-free sour cream keeps the calorie content in check while still contributing a creamy texture.
The tostada toppings, including corn, tomatoes, red onion, jalapeño and garlic, provide a wide range of vitamins, minerals and phytochemicals.
These ingredients come together on a baked corn tortilla, which offers a satisfying crunch without the added fats from frying, making this meal both nutritious and delicious.
Chicken and Black Bean Tostadas with Avocado Cream
Ingredients (Servings 4)
Quick Tip
Mashing the avocado cream can be a safe and fun step to involve kids in preparing this meal.
For the Chicken Tostadas
1/2 cup fresh or frozen corn or 1/2 cup no-salt-added canned corn, rinsed and drained
1 medium Roma tomato, diced
3 tablespoons diced red onion
1 small jalapeño, seeds and ribs discarded, diced
1 medium garlic clove, minced or 3/4 teaspoon minced jarred garlic
Pepper to taste
4 6-inch corn tortillas
4 ounces shredded cooked skinless chicken breast, cooked without salt, all visible fat discarded
Handful fresh cilantro leaves, coarsely chopped
For the Avocado Cream
1 small avocado, halved, pitted, and coarsely chopped
1/2 cup fat-free or low-fat sour cream
2 tablespoons cold water
1 tablespoon chopped fresh cilantro or 1 teaspoon dried cilantro
1/2 teaspoon honey
For the Black Beans
1 15.5-ounce can no-salt-added black beans, rinsed and drained
1 tablespoon chopped fresh cilantro or 1 teaspoon dried cilantro
1/2 teaspoon fresh lime juice
1/2 teaspoon canola or corn oil
Directions
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.
Nutrition Analysis (per serving): Calories 280, Total Fat 8.0 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 199 mg, Total Carbohydrates 37 g, Fiber 9 g, Sugars 6 g, Added Sugars 0 g, Protein 17 g.