Spicy Bean Tostadas Recipe
Yield: 6 ServingsRecipe by luhu.jp
Ingredients:
6: Flour, (6-inch) tortillas
1/3 cup: 1% low-fat cottage cheese,
1/4 tsp: Salt,
2 tbsp: Lemon juice,
1 can: , (15-ounce) chickpeas (garbanzo beans), drained
Vegetable cooking spray,
1/4 cup: Minced onion,
1: Garlic clove, minced
1/4 cup: Chopped fresh parsley,
1 tbsp: Sesame seeds, toasted
2 cup: Thinly sliced cucumber,
3 cup: Shredded fresh spinach,
3 cup: Chopped tomato,
6 tbsp: Low-fat sour cream,
1 tbsp: 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 1/4 cup bean mixture evenly over each tortilla; top with
1/3 cup cucumber, 1/2 cup spinach, 1/2 cup tomato, 1 tablespoon sour
cream, and
1/2 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
Source from luhu.jp
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 1/4 cup bean mixture evenly over each tortilla; top with
1/3 cup cucumber, 1/2 cup spinach, 1/2 cup tomato, 1 tablespoon sour
cream, and
1/2 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
Source from luhu.jp