15-Minute Meals: Chicken Tostadas with Bean and Pumpkin
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Sauce:2 tablespoons canned pumpkin puree1/4 cup fat-free Greek yogurt1 tablespoon orange juicePinch chili powder2 teaspoons canola oil1/2 medium onion, diced (about 1/2 cup)1 Anaheim chili, deseeded and minced (optional)1 teaspoon chili powder1/2 teaspoon ground cumin1 (14.5 ounce) can white or red kidney beans, drained and rinsed12 ounces cooked chicken breast, chopped or shredded4 corn tortillas1/2 cup canned pumpkin puree1/4 cup shredded low-fat Monterey Jack cheese2 tablespoons chopped parsley (optional)
Mix the sauce ingredients together in a small bowl and set aside.
Place a medium skillet over medium heat, then add the oil to the warm pan. Add the onion and pepper, and cook for two to three minutes, until the onions are soft. Stir in the spices and beans, and cook for two minutes. Stir in the chicken and remove the pan from heat.
Preheat the broiler. Microwave the tortillas for 30 seconds, just to warm them. Place the tortillas on a baking sheet, then spread each with two tablespoons pumpkin puree. Divide the bean and chicken mixture among the four tortillas. Sprinkle one tablespoon of cheese on each tostada, and broil until the cheese melts and the tortilla is slightly brown. Keep the oven door ajar, and watch the tostadas closely.
Remove from the oven and sprinkle on the parsley. Serve with a heaping tablespoon of sauce.
Serving Size: Makes 4 servings
Place a medium skillet over medium heat, then add the oil to the warm pan. Add the onion and pepper, and cook for two to three minutes, until the onions are soft. Stir in the spices and beans, and cook for two minutes. Stir in the chicken and remove the pan from heat.
Preheat the broiler. Microwave the tortillas for 30 seconds, just to warm them. Place the tortillas on a baking sheet, then spread each with two tablespoons pumpkin puree. Divide the bean and chicken mixture among the four tortillas. Sprinkle one tablespoon of cheese on each tostada, and broil until the cheese melts and the tortilla is slightly brown. Keep the oven door ajar, and watch the tostadas closely.
Remove from the oven and sprinkle on the parsley. Serve with a heaping tablespoon of sauce.
Serving Size: Makes 4 servings
Nutritional Info Amount Per Serving
- Calories: 277.8
- Total Fat: 5.0 g
- Cholesterol: 58.8 mg
- Sodium: 226.5 mg
- Total Carbs: 29.9 g
- Dietary Fiber: 8.0 g
- Protein: 29.8 g
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