Spicy bean tostadas
6 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 6 | Flour (6-inch) tortillas | |
| ⅓ | cup | 1% low-fat cottage cheese |
| ¼ | teaspoon | Salt |
| 2 | tablespoons | Lemon juice |
| 1 | can | (15-ounce) chickpeas (garbanzo beans), drained |
| Vegetable cooking spray | ||
| ¼ | cup | Minced onion |
| 1 | Garlic clove, minced | |
| ¼ | cup | Chopped fresh parsley |
| 1 | tablespoon | Sesame seeds, toasted |
| 2 | cups | Thinly sliced cucumber |
| 3 | cups | Shredded fresh spinach |
| 3 | cups | Chopped tomato |
| 6 | tablespoons | Low-fat sour cream |
| 1 | tablespoon | Finely chopped green onions |
Directions
Directions: Arrange tortillas in a single layer on a baking sheet.
Bake at
350 degrees for 6 minutes on each side until crisp. Let cool on a wire rack.
Place cottage cheese and next 3 ingredients in a blender or food processor; process until smooth. Spoon mixture into a bowl; set aside.
Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion and garlic; saute 2 minutes or until tender. Add the onion mixture, parsley, and sesame seeds to bean mixture; stir well.
Spread about ¼ cup bean mixture evenly over each tortilla; top with ⅓ cup cucumber, ½ cup spinach, ½ cup tomato, 1 tablespoon sour cream, and
½ teaspoon green onions.
Nutritional Info: CALORIES 250 (24% from fat); PROTEIN 11.2g; FAT 6.7g (sat 1.9g, mono 2.1g, poly 2g); CARB 38.5g; FIBER 5.4g; CHOL 6mg; IRON 4mg; SODIUM 427mg; CALC 132mg Posted to MM-Recipes Digest V3 #2.TXT