Touchdown tostados

4 corn tortillas
1 cup fat-free refried black beans or fat-free refried beans
1 cup shredded lettuce
1 cup shredded carrots
3/4 cup shredded reduced-fat monterey jack cheese
1 cup nonfat sour cream or lowfat sour cream
1 cup salsa
Nonstick cooking spray

Heat oven to 350 degrees. Lightly spray each side of tortilla with nonstick cooking spray. Place tortillas on baking sheet. Bake 10 minutes or until crisp. Remove from oven.

Spread 1/4 cup beans on each tortilla. Top each tortilla with 3 tablespoons cheese. Put back into oven. Bake until cheese melts, about 2 minutes. Remove tortillas from pan and place each one on a dinner plate.

Top each tortilla with 1/4 cup sour cream, 1/4 cup shredded lettuce, 1/4 cup shredded carrots, and 1/4 cup salsa.

Makes 4 servings.


Nutritional values per serving

Calories: 334
Fat: 10 gm
Saturated Fat: 6 gm
Cholesterol: 40 mg
Carbohydrate: 44 gm
Fiber: 5 gm
Protein: 19 gm
Sodium: 936 mg


Reprinted with permission from: California Department of Health Services
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: February 26, 2007