Chicken and Black Bean Tostada with Avocado Cream

Updated:Apr 25,2014
 

SCwH-Chicken and Black Bean Tostada with Avocado Cream

Chicken and Black Bean Tostada
with Avocado Cream

Description

American, Southwest

4 servings

About $1.64 per serving


Black Beans
1 (16 oz.) can reduced sodium black beans, drained and rinsed
1 tablespoon fresh cilantro or 1 teaspoon dried
½ teaspoon lime juice, fresh or from jar
½ teaspoon vegetable oil

  1. Combine the beans, cilantro, lime juice and vegetable oil in a food processor. Puree until smooth.
Avocado Cream
1 small avocado, peeled and pit removed
¼ cup light sour cream
1 teaspoon lime juice, fresh or from a jar
½ teaspoon honey
1 tablespoon fresh cilantro or 1 teaspoon dried
2 tablespoons cold water
  1. Combine all ingredients in a mixing bowl or sealed plastic bag. Mash with back of spoon or by hand until mostly combined and creamy.
Chicken Tostada
4 oz. rotisserie chicken, skin removed, visible fat removed and shredded
½ cup fresh or “fresh frozen” corn, cut off cob, or no salt added canned corn drained and rinsed
¾ teaspoon garlic minced from the jar or 1 clove minced
1 Roma tomato, diced small
3 tablespoons red onion, small diced
1 small jalapeno pepper, seeds removed, small diced
Black pepper, to taste
Fresh cilantro leaves
4 6” tostadas 
  1. In a medium bowl, combine corn, garlic, tomato, onion, jalapeno and pepper, set aside.
  2. On each tostada, spread about 2 tablespoons. black beans to cover tostada, 1 oz. chicken, tomato-corn salsa and dollop of avocado cream.

Get the Kids Involved: Mashing the avocado cream can be a safe and fun step to involve kids in preparing this meal.


Per serving:
Calories280
Total Fat8.0 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat4.5 g
Cholesterol 25 mg
Sodium199 mg
Carbohydrates37 g
Dietary Fiber9 g
Total Sugars6 g
Protein 17 g

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

Related Lessons

Chopping Jalapeno
Watch Video
 
Chopping Onion
Watch Video
 
How to Select an Avocado
Watch Video
 
How to Cook Beans and Legumes
Watch Video

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