Cooking Index - Cooking Recipes & IdeasBlack Bean-And-Rice Tostadas (6.5 PTS) Recipe - Cooking Index

Black Bean-And-Rice Tostadas (6.5 PTS)

Serves: 4 people

Recipe Ingredients

  Cooking spray
1 cup 62g / 2.2ozChopped onion
2   Garlic cloves - minced
1 cup 160g / 5.6ozHot cooked long-grain rice
15 oz 426gNo-salt-added black beans - rinsed and drained
14 1/2 oz 411gMexican style stewed tomatoes - undrained with jalapeno peppers and spices
7 oz 198gCorn with red and green peppers - drained
4 1/2 oz 127gChopped green chiles - drained
2 tablespoons 30mlLime juice
1/2 teaspoon 2.5mlDried oregano
1/2 teaspoon 2.5mlGround cumin
1/2 teaspoon 2.5mlChili powder
1/4 teaspoon 1.3mlGround red pepper
4   Fat-free (6-inch) flour tortillas
1/2 cup 73g / 2.6ozFinely shredded reduced-fat sharp cheddar cheese
1/4 cup 59mlFat-free sour cream

Recipe Instructions

1. Preheat oven to 350 oF. 2. Coat a large nonstick skillet with cooking

spray; place over medium-high heat until hot. Add onion and garlic; saute

4 minutes or until tender. Stir in rice and next 9 ingredients (rice

through ground red pepper); cook 3 minutes, stirring frequently. 3. Place

tortillas on a baking sheet. Bake at 350 oF for 6 minutes, turning after 3

minutes Spoon rice mixture onto tortillas; top with cheese and sour cream.

Yield: 4 servings (serving size: 1 tortilla, 1 1/4 cups bean mixture. 2

tablespoons cheese, and 1 tablespoon sour cream).

Exchanges: 1 FR/V, 2 B, 1 P/M.

Per serving: CAL 355 (10% from fat); PRO 16 g; FAT 4 g (sat 1.7 g); CARB

65.2 g; FIB 4.8 g; CHOL 10 mg; IRON 3.1 mg; SOD 802 mg; CALC 203 mg.

Source:
Mr. Paul Newman's, Newman's Own Cookbook

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