'Tostadas' comes from the Spanish word for toasted. These flat, crisply toasted corn tortillas can be topped with all sorts of savoury things. Here a delicious spicy chicken, pepper, bean and tomato mixture is used.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
Place the chicken in a saucepan with cold water to cover. Bring to a boil, then reduce the heat and simmer for 10–15 minutes. Remove from the heat and leave to cool in the liquid. When cool enough to handle, drain and shred the meat. Set aside.
Meanwhile, heat the olive oil in a frying pan and add the peppers, onion and garlic. Fry over medium heat for 5 minutes or until softened. Add the chili powder, paprika and cumin, stir well, and cook for a few more minutes. Stir in the tomatoes with their juice and the sugar. Simmer for 5–8 minutes or until thick. Season with pepper. Remove from the heat and keep warm.
Heat a heavy-based frying pan. Fry the tortillas, one at a time, for about 15 seconds on each side or until slightly crisp and lightly browned. As they are done, keep them warm stacked in a dish towel. Meanwhile, in a small pan, warm the beans in the can liquid. Drain well.
Place 2 toasted tortillas on each plate. Spread with the tomato mixture, then spoon on the beans and spicy chicken. Add the diced tomato, pickled jalapeños, if using, lettuce and radishes, piling up these toppings. Finish with a spoonful of reduced-fat sour cream. Serve with Tabasco sauce.
Spicy chicken tostadas variations: Instead of beans, you can use a mixture of corn and zucchini. Cook 1 corn on the cob and 1 whole zucchini in separate pans of boiling water until tender, about 10 minutes for the corn and 5 minutes for the zucchini. Drain. Dice the zucchini, and cut the kernels of corn from the cob. Scatter the vegetables over each sauce-spread tortilla, then add the chicken.
Per serving: 506 calories, 38 g protein, 23 g total fat, 6 g saturated fat, 96 mg cholesterol, 37 g total carbohydrate, 12 g sugars, 11 g fibre, 548 mg sodium
Pulses such as pinto and kidney beans are a good source of protein for vegetarians. They are rich in soluble fibre, which helps sweep “used” cholesterol out of the body. They have little fat, plenty of B vitamins and the minerals potassium and magnesium, all of which help keep your heart in good health.