Healthy Recipes: Black Bean & Salmon Tostadas

Năng suất: 4 servings, 2 tostadas each

Khẩu phần: 4

Thời gian chuẩn bị: 25 minutes

Tổng thời gian: 25 minutes

Mô tả công thức:

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.

Thành phần công thức:

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)

Các bước công thức:

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.

Mẹo và ghi chú về công thức nấu ăn:

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

Công thức dinh dưỡng:

Mỗi khẩu phần: 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

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

2 khẩu phần carbohydrate

Trao đổi: 2 starch, 1 1/2 lean meat, 1 1/2 fat