1,001 Low Fat Veg Recipes -- Picante Black Bean Tostadas

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* Exported from MasterCook *

 

Picante Black Bean Tostadas

 

Recipe By :1,001 Low Fat Vegetarian Recipes

Serving Size : 6 Preparation Time :0:00

Categories : 1,001 Low Fat Veg Recipes

 

Amount Measure Ingredient -- Preparation Method

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2 15 oz cans black beans -- rinsed & drained

1 cup shredded reduced fat Monterey Jack cheese

1/2 cup chopped onion

1/2 cup finely chopped zucchini

4 cloves garlic -- minced

1 serrano or jalapeno peppers (up to 2) -- minced

1 teaspoon dried oregano leaves -- (to 2 tsp)

1 teaspoon ground cumin

1/4 teaspoon crushed red pepper -- (to 1/2 tsp)

salt & pepper to taste

1 egg white

1/4 cup unseasoned bread crumbs -- (to 1/2 cup)

vegetable cooking spray

6 corn or flour tortillas

1 1/2 cups thinly sliced iceberg lettuce

1 1/2 cups chopped tomatoes

Guacamole

6 tablespoons fat free sour cream

 

Process beans in food processor, or mash with fork, until very finely chopped

but not smooth. Mix beans, cheese, onion, zucchini, garlic, serrano or

jalapeno, herbs, and crushed red pepper; season to taste with salt & pepper.

Mix in egg white and enough breadcrumbs to make a firm mixture. Shape mixture

into 6 patties.

 

Spray a large skillet with cooking spray; heat over medium heat until hot. Cook

tortillas until crisp and browned, about 1 minute on each side. Place tortillas

on serving plates.

 

Add patties to skillet; cook until browned on bottoms, about 5 minutes; spray

tops of patties with cooking spray and turn. Cook until browned on other side,

about 5 minutes.

 

Distribute lettuce and tomatoes on tortillas; top with patties. Top patties

with a dollop or guacamole and sour cream.

 

 

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Per serving: 505 Calories (kcal); 2g Total Fat; (3% calories from fat); 32g

Protein; 93g Carbohydrate; 0mg Cholesterol; 22mg Sodium

Food Exchanges: 6 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0