RECIPE: A black bean and chicken tostada to rival Tex-Mex takeout
Tex-Mex takeout is easy, but that gets expensive and the food can be loaded with hidden fat and calories. Fortunately, you can make Tex-Mex at home that is good and good for you. Having a well-stocked pantry and fridge plus cooking smart will enable you to make a healthy and delicious takeout inspired, five-ingredient meal in less than 30 minutes.
Cooking smart means thinking ahead, so that you can whip a few ingredients together into a satisfying dinner. Whenever I cook chicken, I cook enough to have for lunch the next day or to repurpose into a dish like this. A store-bought rotisserie chicken, called for in this recipe, is another time-saver.
Canned beans are a staple in a properly packed pantry. Black beans are rich in plant-based protein, fiber and antioxidants. Give them a rinse before combining with the salsa to remove excess salt and starch. Heating the beans and chicken with some of the salsa gives the mixture moisture and flavor without any oil. (If you have the time and a few more ingredients, I suggest sauteing an onion in a little oil before adding the beans.)
Corn tortillas are another staple. Unopened, tortillas will keep for 1-2 weeks at room temperature. Once opened, if tightly wrapped, they can last for several weeks in the refrigerator. Keep a stash on hand to make tostadas, as well as baked chips, enchiladas and quesadillas. This Black Bean and Chicken Tostada is as easy as ordering takeout and better for you, too.
Black Bean and Chicken Tostada
- 4 6-inch corn tortillas
- 1 (15-ounce) can reduced sodium black beans, drained and rinsed
- 1/2 cup chunky salsa, divided
- 2 cups cubed rotisserie chicken
- 1/2 teaspoon coarse salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup shredded low-moisture part-skim mozzarella cheese
- On the side: Green salad
- Heat the oven to 400 degrees. Line a baking sheet with a nonstick silicone baking mat or parchment paper. Place the corn tortillas on the baking mat in a single layer. Spray the top sides with nonstick spray. Bake until crisp, 8 to 10 minutes.
- While the tortillas are cooking, combine the rinsed beans and 1/4 cup salsa in a medium pot over medium-high heat, about 5 minutes. (No oil is needed.) Once the beans are hot, fold in the chicken and cook, stirring occasionally, until the mixture is heated through, about 5 minutes. Season with salt and pepper and stir to combine.
- Remove the tortillas from the oven. Top each tortilla with an equal portion of the bean-chicken mixture. Top with an equal portion of cheese. Return the baking sheet to the oven and cook until the cheese is melted and browned, about 3 minutes. Transfer to serving plates. Divide remaining salsa among the tortillas, about 1 tablespoon per tortilla. Serve with salad on the side.
Nutritional information
Per serving: Per serving, using low sodium black beans, drained and rinsed, with 1/2 teaspoon coarse salt: 377 calories (percent of calories from fat, 21), 43 grams protein, 31 grams carbohydrates, 1 gram total sugars, 8 grams fiber, 9 grams total fat (3 grams saturated), 122 milligrams cholesterol, 835 milligrams sodium.Sign up for the AJC Food and Dining Newsletter
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