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.