September is the start of Hispanic Heritage Month, it runs through October. A tostada is a delicious crispy corn tortilla that typically is served with a protein, cheese or beans. It can be topped with lettuce, salsa or avocado. Tostada in Spanish means toasted. Tostadas originate from Mexico.
Ingredients:
1 can no salt black beans, drained and rinsed
1 green or orange bell pepper, diced
2 cups canned crushed tomatoes
1 can low salt/no salt added corn, drained and rinsed , use one cup.
8 tostada shells
1 tbsp paprika
1 tsp cumin
1 tbsp onion powder
1 tbsp garlic powder
1 tsp chili powder
Spicy dip:
1 cup non fat Greek yogurt
1 tbsp paprika
1 tsp cumin
1 tbsp onion powder
1 tbsp garlic powder
1 tsp chili powder
Toppings:
Avocado, pico de gallo, sour cream, cilantro, cheese or olives
Dietitian Tip:
Add shrimp, shredded chicken or carnitas for extra protein.
Directions:
1. Add a small amount of oil to pan. Add chopped peppers. Let sauté for 5 minutes.
2. Add drained and rinsed black beans. Add tomatoes and corn. Add spices.
3. Cook for 10 minutes on low
4. Once peppers and beans are soft, add a scoop of mixture to tostada shell
5. Top with spicy dip and other toppings
Yield: 8 servings
Nutrition Facts:
190 Calories; 4g fat ( 1g Saturated Fat; 0 g Trans Fat); 0 mg Cholesterol; 160 mg Sodium; 31 g Carbohydrate (8g Fiber,5g Sugar, 0g Added Sugar); 9g Protein; 0% Daily Value (DV) Vitamin D; 6% DV Calcium; 10% DV Iron; 10 % DV Potassium