15-Minute Meals: Chicken Tostadas with Bean and Pumpkin
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of 15-Minute Meals: Chicken Tostadas with Bean and Pumpkin calories by ingredient
Introduction
Tostadas, basically open-faced tacos or tortilla pizzas, are perfect for weeknight meals. Tostadas, basically open-faced tacos or tortilla pizzas, are perfect for weeknight meals.Number of Servings: 4
Ingredients
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Sauce:
2 tablespoons canned pumpkin puree
1/4 cup fat-free Greek yogurt
1 tablespoon orange juice
Pinch chili powder
2 teaspoons canola oil
1/2 medium onion, diced (about 1/2 cup)
1 Anaheim chili, deseeded and minced (optional)
1 teaspoon chili powder
1/2 teaspoon ground cumin
1 (14.5 ounce) can white or red kidney beans, drained and rinsed
12 ounces cooked chicken breast, chopped or shredded
4 corn tortillas
1/2 cup canned pumpkin puree
1/4 cup shredded low-fat Monterey Jack cheese
2 tablespoons chopped parsley (optional)
Tips
For this fall-inspired version, Chef Meg uses canned pumpkin and white beans with leftover chicken for a dinner that's ready in 15 minutes.
Make sure you buy pumpkin puree not pumpkin pie mix, which has added sugar and spices.
This dish is low-cal but thanks to the 30 g protein and 8 g fiber, it will fill you up for hours!
Directions
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
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