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Bean and Cheese Tostadas

Healthy Kids Bean and Cheese Tostadas Recipe

               
Bean and Cheese Tostadas
Cherry tomatoes, corn, and shredded cheese top oven-baked tortillas in this enticing, Southwestern-inspired dish. Bright, heart-healthy flavor is just a few minutes away — use this customizable recipe to feed your family with the produce you have on hand.
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Ingredients
Recipe yields 8 servings
8 corn tortillas (6-inch diameter)
1 can (14 oz) black beans, rinsed and drained
1 small white onion, finely chopped
2 medium zucchini, cut into 1/4-inch pieces
2 jalapeño peppers, seeded and chopped
1/2 Tbsp black pepper
1/4 cup water
1/2 cup corn, cooked
1 cup cherry tomatoes, sliced
1/2 cup chopped fresh cilantro leaves
1 1/2 oz grated reduced-fat white cheddar cheese or Monterey jack cheese (1/4 cup)
4 scallions, chopped
1 small avocado, pitted, peeled and diced
Lime wedge (optional)
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Helpful how to videos
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Directions
Step 1

Preheat oven to 400°. Arrange tortillas on 2 baking sheets and toast in oven until crisp, about 5 minutes. Remove from baking sheets.

Step 2

Lightly spray baking sheets with nonstick cooking spray. Spread beans and onion on one and zucchini and jalapeños on the other. Lightly coat vegetables with cooking spray, season with the black pepper and roast until golden, 12 to 15 minutes.

Step 3

Transfer half the beans and onion to a bowl with the water and mash beans with the back of a fork until smooth. (Add more water to reach desired consistency, if necessary.) Spread mixture onto tortillas.

Step 4

Toss remaining beans and onion with zucchini, jalapeños and corn and divide among tortillas. Top each tostada with tomatoes, cilantro, cheese, scallions and avocado. Serve with lime wedges, if desired.

Time: 30 minutes
Servings: 8
Calories: 232
Make this for: Heart Healthy Gluten Free
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 tostada
Per serving:
calories:232
total fat:7g
sat fat:2g
cholesterol:0mg
sodium:223mg
total carb:31g
fibers:5g
proteins:8g

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Healthy Kids Bean and Cheese Tostadas Recipe
Ingredients
Recipe yields 8 servings
8 corn tortillas (6-inch diameter)
1 can (14 oz) black beans, rinsed and drained
1 small white onion, finely chopped
2 medium zucchini, cut into 1/4-inch pieces
2 jalapeño peppers, seeded and chopped
1/2 Tbsp black pepper
1/4 cup water
1/2 cup corn, cooked
1 cup cherry tomatoes, sliced
1/2 cup chopped fresh cilantro leaves
1 1/2 oz grated reduced-fat white cheddar cheese or Monterey jack cheese (1/4 cup)
4 scallions, chopped
1 small avocado, pitted, peeled and diced
Lime wedge (optional)
Directions
Step 1

Preheat oven to 400°. Arrange tortillas on 2 baking sheets and toast in oven until crisp, about 5 minutes. Remove from baking sheets.

Step 2

Lightly spray baking sheets with nonstick cooking spray. Spread beans and onion on one and zucchini and jalapeños on the other. Lightly coat vegetables with cooking spray, season with the black pepper and roast until golden, 12 to 15 minutes.

Step 3

Transfer half the beans and onion to a bowl with the water and mash beans with the back of a fork until smooth. (Add more water to reach desired consistency, if necessary.) Spread mixture onto tortillas.

Step 4

Toss remaining beans and onion with zucchini, jalapeños and corn and divide among tortillas. Top each tostada with tomatoes, cilantro, cheese, scallions and avocado. Serve with lime wedges, if desired.

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