- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 186.6
- Total Fat: 5.5 g
- Cholesterol: 14.9 mg
- Sodium: 203.4 mg
- Total Carbs: 23.8 g
- Dietary Fiber: 3.1 g
- Protein: 7.1 g
Easy Baked Black Bean, Rice & Chile TostadasSubmitted by: SWKOWK
IntroductionUse corn tortillas to make healthier tostadas Use corn tortillas to make healthier tostadas
15-oz. can or similar low-sodium or no salt added Black Beans
1 cup brown rice, cooked
6 oz. cheddar cheese, shredded
4.5-oz can chopped green chiles
12 white corn tortillas
Olive oil spray
Lime juice (fresh or bottled)
Garlic powder, chili powder, onion powder (to taste)
Mix black beans, a squeeze or two of lime juice and spices in a medium bowl (I use a sprinkle of each: chili powder, onion powder, garlic powder)
Add brown rice and green chilies
Spray a cookie sheet with olive oil spray, rub each tortilla in the oil to coat one side, and then flip over so that there is oil coating the pan, and the top has a light coat of oil.
Bake the tortillas for 5-10 minutes, flipping them over halfway thorugh. They will start to dry out, bubble up and the edges will curl a bit.
When the tortillas seem like they are mostly dry and not browned yet, flip them over one more time and add 1/12 of the bean/rice/chile mixture and 1/2 oz. of cheese to the top.
Bake for another 5-10 minutes until the cheese is melted, or to desired level of crispness.
The nutrition info is approximate, but 1 serving is 1 tortilla baked with filling. Feel free to experiment with other fillings or other kinds of cheese, etc.
I like to make these 2-4 at a time. If you're going to eat more than 1 or 2, or sharing them, you can leave the rest in the oven to stay warm, and they will crisp up a little more.
You can make a few and keep the filling in the fridge for a couple of days, and then just bake the number of tortillas you need.
This is a great "lazy," inexpensive snack or light meal.
Number of Servings: 12
Recipe submitted by SparkPeople user SWKOWK.