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Black Bean Tostadas

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 nonfat yogurt 
2 jalapeņo peppers,* seeded and finely chopped 
*Jalapeņo peppers can sting and irritate the skin. Wear rubber gloves when handling peppers and do not touch eyes. Wash and scrub hands after handling (repeat washing several times)

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

Food exchange 1 1/2 starch 1 1/2 vegetable
(1 tostada ) Calories 146 Calories from Fat 9 % Total Fat 2 g Saturated Fat <1 g 
Cholesterol 1 mg Carbohydrate 29 g Fiber 5 g Protein 9 g Sodium 466 mg

Courtesy Diabetic Cooking

Serves 4