Healthy Chicken Tex-Mex Tostadas
These Healthy Chicken Tex-Mex Tostadas are a flavorful and light twist on a classic dish. Featuring crisp fat-free tortillas topped with a savory blend of seasoned chicken, colorful bell peppers, and creamy nonfat sour cream, this recipe is perfect for lunch or as a satisfying snack. With the addition of hearty refried beans and fresh salsa, you'll have a nutritious meal that's both delicious and lower in fat. Enjoy them with friends or family for a delightful culinary experience that packs a punch in flavor without the extra calories!
N/A
Servings
100
Calories
12
Ingredients
Ingredients
fat free tortillas
4 (8 inch)
nonstick cooking spray
as needed (for coating)
green bell pepper
1 (sliced)
boneless skinless chicken breast
3/4 lb (cut into strips)
garlic
1 1/2 teaspoons (minced (fresh or jarred))
chili powder
1 teaspoon
ground cumin
1 teaspoon
chunky salsa
1/2 cup (divided)
green onion
1/3 cup (sliced)
fat-free refried beans
1 cup ((canned))
medium tomatoes
1 (diced)
nonfat sour cream
1/4 cup
Instructions
1
Preheat your oven to 450 degrees Fahrenheit (230 degrees Celsius). Arrange the fat-free tortillas on a baking sheet and lightly coat both sides with nonstick cooking spray. Bake for approximately 5 minutes, or until the tortillas are crisp and lightly browned. Once finished, remove them from the oven and set aside.
2
In a large nonstick skillet, lightly spray with cooking spray and heat over medium-high heat. Add the sliced green bell pepper, and sauté for about 4 minutes until they begin to soften. Next, add the chicken strips, minced garlic, chili powder, and ground cumin to the skillet. Cook and stir for an additional 4 minutes, or until the chicken is cooked through and no longer pink in the center.
3
Add 1/4 cup of chunky salsa and the sliced green onions to the skillet. Stir for about 1 minute to combine all the flavors. Remove the skillet from the heat and let it sit while you prepare the bean mixture.
4
In a microwave-safe bowl, combine the fat-free refried beans with the remaining 1/4 cup of salsa. Microwave uncovered on high for about 1.5 minutes or until the beans are warmed through.
5
To assemble the tostadas, spread a generous layer of the bean mixture evenly over each baked tortilla. Next, spoon the chicken and bell pepper mixture evenly on top, followed by the diced tomatoes. For a finishing touch, garnish each tostada with a dollop of nonfat sour cream. Add shredded lettuce for extra crunch if desired.
6
Serve immediately and enjoy your Healthy Chicken Tex-Mex Tostadas!
Nutrition Information
1.25g
Fat
15g
Carbs
8.75g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Healthy Chicken Tex-Mex Tostadas?
They are a flavorful and light twist on a classic dish featuring crisp fat-free tortillas topped with seasoned chicken, peppers, and nonfat sour cream.
How many calories are in one serving of this recipe?
There are 100 calories per serving.
What is the fat content of these tostadas?
This recipe contains 1.25g of fat per serving.
How much protein is in this dish?
Each serving provides 8.75g of protein.
What temperature should the oven be set to for the tortillas?
The oven should be preheated to 450 degrees Fahrenheit (230 degrees Celsius).
How long do the tortillas need to bake?
Bake the tortillas for approximately 5 minutes until they are crisp and lightly browned.
What type of chicken is recommended for this recipe?
The recipe calls for 3/4 lb of boneless skinless chicken breast cut into strips.
How do I prepare the green bell pepper?
The green bell pepper should be sliced and sautéed in a skillet for about 4 minutes until softened.
What spices are used to season the chicken?
The chicken is seasoned with minced garlic, chili powder, and ground cumin.
How much salsa is required for the chicken mixture?
Add 1/4 cup of chunky salsa to the chicken and bell pepper mixture in the skillet.
How are the refried beans prepared?
Combine 1 cup of fat-free refried beans with 1/4 cup of salsa and microwave on high for about 1.5 minutes.
What type of tortillas should I use?
The recipe specifies using four 8-inch fat-free tortillas.
What are the suggested toppings for assembly?
Top the tostadas with the bean mixture, chicken mixture, diced tomatoes, and a dollop of nonfat sour cream.
Can I add extra vegetables for crunch?
Yes, you can add shredded lettuce for extra crunch if desired.
Is this recipe considered a quick meal?
Yes, it is tagged as a quick meal and an easy recipe suitable for lunch or snacks.
How many grams of carbohydrates are in a serving?
There are 15g of carbohydrates per serving.
What is the role of nonstick cooking spray in this recipe?
It is used to coat the tortillas for baking and to grease the skillet for sautéing.
How much garlic is used in the recipe?
The recipe requires 1 1/2 teaspoons of minced garlic.
When should I add the green onions?
Add the sliced green onions to the skillet along with the salsa after the chicken is cooked through.
How do I know when the chicken is fully cooked?
The chicken is done when it is no longer pink in the center.
Can I use regular sour cream?
While you can, the recipe specifies nonfat sour cream to keep the dish lower in fat and calories.
How much cumin is needed?
The recipe calls for 1 teaspoon of ground cumin.
How many ingredients are in this recipe?
There are 12 ingredients in total.
What is the category of this recipe?
This recipe falls under the Tex-Mex and healthy categories.
Is there any sugar in this recipe?
The provided nutritional data does not list sugar content.
Can these tostadas be served immediately?
Yes, for the best texture, serve the tostadas immediately after assembly.
How much chili powder is used?
The recipe uses 1 teaspoon of chili powder.
Are the refried beans canned or fresh?
The recipe suggests using 1 cup of canned fat-free refried beans.
How many tomatoes are needed?
One medium tomato, diced, is used for the topping.
What makes this a 'lower fat' recipe?
The use of fat-free tortillas, nonstick spray, skinless chicken breast, fat-free beans, and nonfat sour cream reduces the overall fat content.