Vegetarian Express--Black Bean Tostadas & Green Beans

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* Exported from MasterCook *

 

Black Bean Tostadas

 

Recipe By :Vegetarian Express, Nava Atlas

Serving Size : 6 Preparation Time :0:00

Categories : Vegetarian Express

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

1 medium onion -- chopped

2 cloves garlic -- minced

2 16 oz cans black beans -- rinsed & drained

juice of 1/2 lemon

1 teaspoon ground cumin

12 corn tortillas -- (good quality)*

TOPPINGS:

shredded lettuce, as needed

low fat yogurt or sour cream

chunky salsa

 

Preheat oven to 375 ° F.

 

Heat the oil in a deep, heavy saucepan. Add the onion and garlic and saute

until the onion is lightly golden, about 5 minutes. Add remaining ingredients,

except the tortillas, plus 1/4 cup water and bring to a simmer. With a potato

masher, mash some of the beans so the liquid becomes thick and saucy.

 

Spread the tortillas on a baking sheet and place it in the center of the

preheated oven. Bake for 10 minutes or until crisp and dry. Remove them from

the oven and place them on a serving platter.

 

Place the shredded lettuce, yogurt or sour cream, and salsa in separate serving

bowls and let everyone assemble their tostadas as follows: A layer of the black

bean mixture, yogurt or sour cream, lettuce, then salsa.

 

 

 

 

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Per serving: 656 Calories (kcal); 6g Total Fat; (7% calories from fat); 36g

Protein; 120g Carbohydrate; 0mg Cholesterol; 89mg Sodium

Food Exchanges: 7 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

NOTES : * For successful tostadas, the corn tortillas must be of a good quality

and fresh. Don't use those that have been sitting in your freezer for weeks or

months; rather than bake to a crisp texture, they will taste hard and stale.

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

 

 

* Exported from MasterCook *

 

Green Beans with Tomatoes

 

Recipe By :Vegetarian Express, Nava Atlas

Serving Size : 6 Preparation Time :0:00

Categories : Vegetarian Express

 

Amount Measure Ingredient -- Preparation Method

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1 pound green beans -- whole or cut

1 pound ripe tomatoes -- diced

1 tablespoon extra virgin olive oil

1 tablespoon red wine vinegar

salt & freshly ground pepper to taste

 

Place the trimmed green beans in a large skillet with about an inch of water.

Steam, covered, for 5 to 7 minutes over moderate heat or until bright green and

tender-crisp. Drain, then return to skillet.

 

Stir in the tomatoes, cover, and cook another 2 to 3 minutes, just until

tomatoes have lost their raw quality. Transfer the green bean-tomato mixture to

a serving bowl, toss in the oil and vinegar, and season to taste with salt &

pepper.

 

 

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Per serving: 55 Calories (kcal); 3g Total Fat; (36% calories from fat); 2g

Protein; 8g Carbohydrate; 0mg Cholesterol; 10mg Sodium

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

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0