See Also: Black Bean Tostadas(recipes)
Tiny Seafood Tostadas with Black Bean Dip(recipes)
Turkey and Bean Tostadas(recipes)
Black Bean Dip(recipes)
Black Bean Burgers(recipes)
Black Bean Soup(recipes)
Black Bean Salsa(recipes)
black-eyed bean(dictionary)
Black Bean Quesadillas(recipes)
Black Bean Chili(recipes)

Black Bean Tostadas (recipes)


Black Bean Tostada

Yield: Makes 4 servings



Ingredients:



1cup rinsed and drained canned black beans, mashed

2teaspoons chili powder

Nonstick cooking spray

4(8-inch) corn tortillas

1cup washed torn romaine lettuce leaves

1cup chopped seeded tomato

1/2cup chopped onion

1/2cup plain fat-free yogurt

2jalapeño peppers,* seeded and finely chopped









Preparation:





1.Combine beans and chili powder in small saucepan. Cook over medium heat 5 minutes or until heated through, stirring occasionally.2.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.3.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.









Nutritional Information:







Serving Size: 1 tostada







Sodium

466 mg







Protein

9 g







Fiber

5 g







Carbohydrate

29 g







Cholesterol

1 mg







Saturated Fat









Total Fat

2 g







Calories from Fat

9 %







Calories

146









Dietary Exchange:







Vegetable

1-1/2







Starch

1-1/2