Chicken and Black Bean Tostada with Avocado Cream

This delicious dinner is ready in just minutes and there is NO COOKING involved. Let the kids help mash the avocado and spread the beans on the tostada. Simple tasks that let them help make this tasty meal a family affair.

American Heart- Chicken Toastado

 

4 servings

Total prep time: 10-15 minutes

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:
Calories 280
Total Fat 8.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.5 g
Cholesterol 25 mg
Sodium 199 mg
Carbohydrates 37 g
Dietary Fiber 9 g
Total Sugars 6 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.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Chicken-and-Black-Bean-Tostada-with-Avocado-Cream_UCM_457566_Article.jsp

 

 


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