Real African Dishes: [MC-AllEthnic-Recipes] Bean Tostadas

Monday, March 19, 2012

[MC-AllEthnic-Recipes] Bean Tostadas

* Exported from MasterCook *

Bean Tostadas

Recipe By :Martha Rose Shulman
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 30%)
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups refried black beans -- or refried pinto beans
8 corn tortillas -- halved and toasted in the microwave
1 avocado -- medium or large, mashed and seasoned with lime juice, salt, garlic if desired, cumin and chili (chopped fresh or powder)
1/3 cup crumbled queso fresco -- (about 1 1/2 ounces)
3 leaves romaine lettuce -- or 4, cut in chiffonade
1/2 cup salsa -- to 1, fresh or bottled
Cilantro leaves -- for garnish

1. Warm the refried beans in a 325-degree oven while you toast the
tortilla halves. If the refried beans are too thick to spread evenly, thin
out with some bean broth. Spread a spoonful of the refried beans onto each
tortilla half. Top with a spoonful of the mashed avocado mixture and a
sprinkle of queso fresco. Add a handful of lettuce and a spoonful of
salsa. Arrange on a platter or plates and serve.

Yield: 4 to 6 servings.

Advance preparation: Refried beans will keep for 3 to 5 days in the
refrigerator and for several months in the freezer. Keep the bean cooking
liquid in a jar in the refrigerator (or freeze) for moistening the beans.

Nutritional information per serving (4 servings): 461 calories; 16 grams
fat; 3 grams saturated fat; 2 grams polyunsaturated fat; 8 grams
monounsaturated fat; 7 milligrams cholesterol; 64 grams carbohydrates; 19
grams dietary fiber; 171 milligrams sodium (does not include salt to
taste); 18 grams protein

Nutritional information per serving (6 servings): 307 calories; 11 grams
fat; 2 grams saturated fat; 2 grams polyunsaturated fat; 6 grams
monounsaturated fat; 5 milligrams cholesterol; 43 grams carbohydrates; 13
grams dietary fiber; 114 milligrams sodium (does not include salt to
taste); 12 grams protein

This is by far my most popular tostada, appealing to both vegetarians and
meat-eaters. If you don't have time to cook the black beans, you could use
canned beans and refry them with the spices called for in my recipe for
refried black beans. You'll have to moisten them with water.

March 13, 2012

Cuisine:
"TexMex"
Source:
"Recipes for Health, New York Times, March 13, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 281 Calories; 9g Fat (27.4%
calories from fat); 11g Protein; 42g Carbohydrate; 9g Dietary Fiber; 2mg
Cholesterol; 620mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 1246 0 0 0 904780 0 0