Black Bean & Salmon Tostadas

  • Serves: 4 servings, 2 tostadas each


  • Prep Time: 25 minutes


Description

Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.

Ingredients

8 6-inch corn tortillas
Canola oil cooking spray
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
1 avocado, diced
2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
2 cups coleslaw mix (see Tip) or shredded cabbage
2 tablespoons chopped cilantro
1 15-ounce can black beans, rinsed
3 tablespoons reduced-fat sour cream
2 tablespoons prepared salsa
2 scallions, chopped
Lime wedges (optional)

Cooking Instructions

Position racks in upper and lower thirds of the oven; preheat to 375°F.

Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.

Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.

To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Cook's Tip

Look for convenient preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.


Nutritional Analysis
Per serving
Calories Per Serving
319
Total Fat
11 g
Saturated Fat
2 g
Monounsaturated Fat
6 g
Cholesterol
16 mg
Sodium
352 mg
Carbohydrates
43 g
Fiber
12 g
Protein
16 g
Potassium
670 mg

Dietary Exchanges


 2 starch, 1 1/2 lean meat, 1 1/2 fat



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.