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Heart Health
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Low Fat Bean Tostadas
Submitted by Ernestine Sedillos, MS, RD, LD
Add additional veggies by topping with fresh salsa or pico de gallo. You can make your own fat free refried beans by cooking dry pinto beans with garlic in the crock-pot overnight on low setting. Then use a non-stick skillet to heat beans while you smash them with a potato masher. Add skim milk to thin to desired consistency.
5 Corn Tortillas
1 3/4 cup Fat Free Refried Beans
1 tomato, diced
1 cup lettuce, shredded
1/2 cup low fat shredded cheese
1 small container light or fat free sour cream
Place corn tortillas on a baking sheet coated with cooking spray. Bake at 350 degrees for 6 minutes then turn tortillas over and bake another 6-8 minutes or until crisp. Heat refried beans. Spread about 1/3 cup hot refried beans atop crisp tortillas. Top each tostada with shredded cheese, lettuce, tomato, and 1 tablespoon light or fat free sour cream.
Serving size: 5
Nutrients: calories: 170, total fat: 3 g, carbohydrates: 28 g, protein: 7g, dietary fiber: 6g.
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