Chicken Tostadas with Black Bean Salsa
Recipe from Diabetic Living

Here's a low calorie Tex-Mex one-dish recipel. It has chicken, beans, salad, and a tortilla all stacked up on one plate.


Chicken Tostadas with Black Bean Salsa

by 4  people


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Ingredients
  • 6 6-inch
    corn tortillas
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  •  
    Nonstick cooking spray
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  • 1 14-ounce can
    reduced-sodium chicken broth
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  • 1 teaspoon
    chili powder
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  • 1 teaspoon
    ground cumin
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  • 1/2 teaspoon
    dried oregano, crushed
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  • skinless, boneless chicken breast halves (14 to 16 ounces total)
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  • 1 15-ounce can
    black beans, rinsed and drained
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  • 3/4 cup
    frozen whole kernel corn, thawed
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  • 1/2 cup
    chopped fresh tomato
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  • 1/4 cup
    chopped onion
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  • 1/4 cup
    snipped fresh cilantro
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  • 3 tablespoons
    lime juice
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  • 1/8 teaspoon
    ground black pepper
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  • 2 cups
    shredded Romaine lettuce
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  •  
    Fresh cilantro sprigs (optional)
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  • 1/3 cup
    light dairy sour cream (optional)
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  •  
    Lime wedges (optional)
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Directions
1.
Preheat oven to 400 degrees F. Coat both sides of tortillas with nonstick cooking spray. Place on baking sheets. Bake for 7 to 9 minutes or until lightly browned. Transfer to wire racks to cool. Tortillas will crisp up as they cool.
2.
Meanwhile, in a large skillet combine broth, chili powder, cumin, and oregano. Bring to boiling. Add chicken; return to boiling. Reduce heat and simmer, covered, for 8 to 10 minutes or until chicken is no longer pink (170 degrees F). Remove from heat. Let chicken cool in the liquid about 15 minutes or until cool enough to handle. When cool enough to handle, transfer chicken to a cutting board and shred the chicken into large pieces using two forks. Return shredded chicken to the cooking liquid.
3.
In a medium bowl combine beans, corn, tomato, onion, snipped cilantro, lime juice, and pepper.
4.
Place tortillas on serving plates. Top with lettuce and bean mixture. Using a slotted spoon, spoon chicken atop bean mixture. If desired, garnish with cilantro and serve with sour cream and lime wedges. Makes 6 tostadas.

Nutrition information
Per serving: Calories 207, Total Fat 2 g, Cholesterol 39 mg, Sodium 285 mg, Carbohydrate 28 g, Fiber 6 g, Protein 23 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch 1.5. Percent Daily Values are based on a 2,000 calorie diet
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