Ten Minute Tostadas
These quick tostadas are delicious. Vegetarian refried beans are sold in most supermarkets.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
Featured Partners
Serves 2
1 can (15 ounces) fat-free vegetarian refried beans
2 corn tortillas
1-2 green onions, sliced
2 cups thinly sliced romaine lettuce or prewashed salad mix
1 medium tomato, chopped
1/4 avocado, sliced (optional)
3 T 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
Methods/steps
Heat the refried beans in a small saucepan or in a microwave until very hot.
Warm the tortillas, one at a time, in a dry skillet over medium heat. Flip the tortilla from side to side until crispy. Transfer to a plate.
Spread each tortilla with half of the beans. Top with the green onions, lettuce, tomato, and optional avocado. Top with salsa.
Warm the tortillas, one at a time, in a dry skillet over medium heat. Flip the tortilla from side to side until crispy. Transfer to a plate.
Spread each tortilla with half of the beans. Top with the green onions, lettuce, tomato, and optional avocado. Top with salsa.
Additional Tips
You could use Black Bean Dip instead of the refried beans. These tostadas are also great with Mango Salsa and Low-Fat Guacamole.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
Reviews
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Created by Karna
Quinoa and black beans are high in protein, fiber and flavor. This South-of-the-border influenced salad will have you coming back for seconds!
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