Chicken and Black Bean Tostada with Avocado Cream


12 6” corn tortillas
1 tablespoon canola oil
1/8 teaspoon salt

Fresh Salsa
1 garlic clove, minced
2 medium tomatoes, diced small
2 tablespoons diced red onion
1 small jalapeno pepper, seeds removed, small diced
Black pepper, to taste

Avocado Cream
1 small avocado, peeled and pit removed
¼ cup light sour cream
1 teaspoon lime juice
2 tablespoon chopped fresh cilantro

Remaining Ingredients:
16 ounces cooked or rotisserie chicken, shredded
1 (14.5-ounce) can refried black beans
Fresh cilantro leaves (optional but delicious garnish)


To make the tostadas preheat the oven to 400 degrees. Line a half-sheet pan with foil (for easy clean up). Spray with vegetable oil cooking spray. Place tortillas on the foil-do not allow to overlap (you may need to make 2 batches). Brush with canola oil and sprinkle with salt. Bake for 9 minutes, turning over after the first 5 minutes. The tostadas are done once they are brown and crispy. Watch them carefully as they can burn.

While the tostadas are baking make the salsa. Combine garlic, tomato, onion, jalapeno and pepper in a small bowl; set aside.

Next place avocado in a medium bowl and mash with a fork. Add the remaining avocado ingredients and stir until combined

On each tostada, spread about two tablespoons. Black beans to cover tostada, 1 ounce of chicken, tomato salsa and dollop of avocado cream.

Yield: 6 Servings (serving size: 2 tostadas)
Nutrition Breakdown: Calories 370, Fat 12g, (2g saturated fat), Cholesterol 50mg, Sodium 360mg, Carbohydrate 43g, Fiber 8g, Protein 22g.
Percent Daily Values: 10% Vitamin A, 20% Vitamin C, 6% Calcium, 10% Iron
Diabetes Exchange Values: 2½ Starch, 1 Vegetable, 3 Lean meats, 1 Fat