Healthy Recipes: Black Bean & Salmon Tostadas

بازده: 4 servings, 2 tostadas each

خدمات: 4

زمان آماده سازی: 25 minutes

زمان کل: 25 minutes

توضیحات دستور غذا:

Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.

مواد لازم دستور غذا:

1. 8 6-inch corn tortillas
2. Canola oil cooking spray
3. 1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
4. 1 avocado, diced
5. 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
6. 2 cups coleslaw mix (see Tip) or shredded cabbage
7. 2 tablespoons chopped cilantro
8. 1 15-ounce can black beans, rinsed
9. 3 tablespoons reduced-fat sour cream
10. 2 tablespoons prepared salsa
11. 2 scallions, chopped
12. Lime wedges (optional)

مراحل دستور غذا:

1. Position racks in upper and lower thirds of the oven; preheat to 375°F.
2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

نکات و نکات دستور غذا:

Kitchen tip: Look for convenient pre-shredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

دستور غذا:

در هر وعده: 319 calories; 11 g fat (2 g sat, 6 g mono); 16 mg cholesterol; 43 g carbohydrate; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium

پاداش تغذیه: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.

2 وعده کربوهیدرات

مبادلات: 2 starch, 1 1/2 lean meat, 1 1/2 fat