Lightened-Up Chicken Tostadas

Egg-free
Nut-free
Heart-Healthy
High-Fiber
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Dish type
Dinner
Serves
4
Ready in
30 minutes*

Ingredients

  • 1 lb. boneless, skinless chicken breasts, cut into 1 1?2-inch pieces
  • 1/2 cup fresh lime juice
  • 1/4 tsp. chili powder
  • 1/4 tsp. ground cumin
  • 4 (8-inch) whole-wheat tortillas
  • 1 1/3 cups canned low-sodium black beans
  • 4 cups shredded lettuce
  • 2 medium tomatoes, chopped
  • 2 tbsp. chopped fresh cilantro
  • Toppings (optional): Salsa, nonfat plain Greek yogurt

Directions

Prep Time
20 minutes*
Cook Time
10 minutes
Ready in
30 minutes*
  1. In a large resealable plastic bag combine chicken, lime juice, chili powder and cumin. Seal bag; turn to coat. Refrigerate 1 hour to 8 hours.
  2. Remove chicken from bag; discard bag. Season chicken with pepper to taste.
  3. Coat a large nonstick skillet with nonstick cooking spray; place over medium heat 1 minute. Add chicken; cook and stir 7 to 8 minutes or until no longer pink (165°F).
  4. Meanwhile, preheat oven to 350°F. Place tortillas on a large baking sheet. Bake 3 to 5 minutes or until lightly browned and crisp. Remove from oven; set aside.
  5. Place tortillas on 4 plates. Top each with chicken, beans, lettuce, tomatoes and cilantro. Top with salsa and yogurt (if desired), and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 351, Calories Fat 55, Total Fat 6g, Saturated Fat 0g, Cholesterol 72mg, Sodium 419mg, Carbohydrate 38g, Protein 35g
Serving Size1
Calories351
Calories Fat55
Calories (fat) extra15
Total Fat6g
Total Fat (extra)10
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol72mg
Cholesterol (extra)24
Sodium419mg
Sodium (extra)17
Potassium620mg
Carbohydrate38g
Carbohydrate (extra)13
Fiber7g
Fiber (extra)30
Sugars4g
Protein35g
Omega30g
Vitamin A723IU
Vitamin A (extra)14
Vitamin C15mg
Vitamin C (extra)26
Iron3mg
Iron (extra)19