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Chicken and Black Bean Tostadas with Avocado Cream

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Chicken and Black Bean Tostadas with Avocado Cream

The toasted tortillas provide a crispy base for this delicious Mexican dinner. 

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Ingredients

Servings  4  

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

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

Directions

Tip: Click on step to mark as complete.

For the Avocado Cream

  1. 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

  1. In a food processor or blender, process the beans, cilantro, lime juice, and oil until smooth.

For the Chicken Tostadas

  1. Preheat the oven to 350˚F.
  2. In a small bowl, stir together the corn, tomato, onion, jalapeño, garlic, and pepper.
  3. Place the tortillas directly on the oven rack. Bake for 8 to 10 minutes, or until crisp. Transfer to a work surface.
  4. 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
CaloriesCalories
303 Per Serving
ProteinProtein
18g Per Serving
FiberFiber
9g Per Serving

Nutrition 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

 

The toasted tortillas provide a crispy base for this delicious Mexican dinner. 

Español

Nutrition Facts

Chicken and Black Bean Tostadas with Avocado Cream
CaloriesCalories
303 Per Serving
ProteinProtein
18g Per Serving
FiberFiber
9g Per Serving
×
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

Ingredients

Servings  4  

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

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

Directions

Tip: Click on step to mark as complete.

For the Avocado Cream

  1. 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

  1. In a food processor or blender, process the beans, cilantro, lime juice, and oil until smooth.

For the Chicken Tostadas

  1. Preheat the oven to 350˚F.
  2. In a small bowl, stir together the corn, tomato, onion, jalapeño, garlic, and pepper.
  3. Place the tortillas directly on the oven rack. Bake for 8 to 10 minutes, or until crisp. Transfer to a work surface.
  4. 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.
 

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