Don’t let the long ingredient list intimidate you as this recipe has several parts: seasoned chicken, salsa, and avocado sauce – making these Chicken Tostadas some of the best tasting tostados you will ever have! Packed with protein and veggies, this dish makes an excellent meal that’s even diabetic-friendly. Black beans, tomato, red onion, and avocado are all a good source of nutritious fiber. And always be sure to rinse and drain your beans to reduce sodium by up to 40%! Prepare chicken, salsa and avocado mixtures in separate containers to let each person put the tostado together when ready to eat.
Chicken Tostadas from Guy’s Guide To Eating Well: A Man’s Cookbook For Health and Wellness
Makes 8 tostados
1 tablespoon ground cumin
1 tablespoon chili powder
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
1 1/4 pounds chicken breasts, cubed
1 teaspoon olive oil
1 (15-ounce) can black beans, rinsed and drained
1 teaspoon minced garlic, divided
1/4 cup finely chopped cilantro
2 cups cherry tomato halves
1/4 cup finely chopped red onion
1 large avocado
3 tablespoons Greek nonfat plain yogurt
2 tablespoons lime juice
8 tostada shells
1/2 cup reduced-fat shredded Mexican blend
1. In small bowl, mix together cumin, chili powder, garlic powder, paprika, and season to taste. Toss chicken in seasonings. In large nonstick pan coated with nonstick cooking spray, cook chicken, stirring, until browned and cooked through; set aside.
2. In another bowl, combine tomatoes, red onion, 1/2 teaspoon garlic, 1/4 cup cilantro and olive oil. Season to taste; set aside. In another bowl, mix beans with remaining 1/2 teaspoon garlic; set aside.
3. In small bowl, mash avocado and add yogurt, lime juice and season to taste, mixing until smooth.
4. To assemble, spread guacamole on tostada and layer beans, tomato mixture, chicken and cheese.
Terrific Tip: For a short cut, use seasoned rotisserie chicken and pick up salsa and guacamole.
Nutritional Nugget: A serving of only 5 cherry tomatoes provide 15% of your daily recommended intake of vitamin A and 10% of vitamin C.
Nutritional information per serving: Calories 297, Calories from Fat 37%, Fat 12 g, Saturated Fat 2 g, Cholesterol 50 mg, Sodium 405 mg, Carbohydrates 24 g, Dietary Fiber 7 g, Total Sugars 3 g, Protein 23 g, Dietary Exchanges 1 1/2 starch, 1 vegetable, 3 lean meat, 1/2 fat
With over 1 MILLION COOKBOOKS sold, Holly Clegg has become a healthy culinary expert through her nationally recognized best-selling trim&TERRIFIC® and Eating Well cookbook series. Clegg, who attended the Cordon Bleu Cooking School, London, has appeared on Fox & Friends, NBC Weekend Today, QVC, The 700 Club, USA Today, Web MD, and The Huff Post. Clegg has consulted for Walmart, Teflon, The Coca-Cola Company, and hospitals nationwide. Visit Holly on YOUTUBE and her BLOG for more of her new easy healthy recipes.