Black Bean-And-Rice Tostadas (6.5 PTS) Recipe - Cooking Index
Cooking spray | ||
1 cup | 62g / 2.2oz | Chopped onion |
2 | Garlic cloves - minced | |
1 cup | 160g / 5.6oz | Hot cooked long-grain rice |
15 oz | 426g | No-salt-added black beans - rinsed and drained |
14 1/2 oz | 411g | Mexican style stewed tomatoes - undrained with jalapeno peppers and spices |
7 oz | 198g | Corn with red and green peppers - drained |
4 1/2 oz | 127g | Chopped green chiles - drained |
2 tablespoons | 30ml | Lime juice |
1/2 teaspoon | 2.5ml | Dried oregano |
1/2 teaspoon | 2.5ml | Ground cumin |
1/2 teaspoon | 2.5ml | Chili powder |
1/4 teaspoon | 1.3ml | Ground red pepper |
4 | Fat-free (6-inch) flour tortillas | |
1/2 cup | 73g / 2.6oz | Finely shredded reduced-fat sharp cheddar cheese |
1/4 cup | 59ml | Fat-free sour cream |
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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