INGREDIENTS
1
cup rinsed and drained canned black beans, mashed
2
teaspoons chili powder
Nonstick cooking spray
4
(8-inch) corn tortillas
1
cup washed torn romaine lettuce leaves
1
cup chopped seeded tomato
1/2
cup chopped onion
1/2
cup plain fat-free yogurt
2
jalapeño peppers,* seeded and finely chopped
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
PREPARATION:
- Combine beans and chili powder in small saucepan. Cook over medium heat 5 minutes or until heated through, stirring occasionally.
- Spray large nonstick skillet with cooking spray. Heat over medium heat until hot. Sprinkle tortillas with water; place in skillet, one at a time. Cook 20 to 30 seconds or until hot and pliable, turning once during cooking.
- Spread bean mixture evenly over tortillas; layer with lettuce, tomato, onion, yogurt and peppers. Garnish with cilantro, sliced tomatoes and peppers, if desired. Serve immediately.
This recipe appears in:
Mexican
NUTRITIONAL INFORMATION:
Serving Size:
1 tostada
Sodium
466 mg
Protein
9 g
Fiber
5 g
Carbohydrate
29 g
Cholesterol
1 mg
Saturated Fat
<1 g
Total Fat
2 g
Calories from Fat
9 %
Calories
146
DIETARY EXCHANGE:
Vegetable
1-1/2
Starch
1-1/2
