Tostadas
A toasty tortilla with beans and melted cheese, topped with cool fresh veggies!
- Yield
- 6 Servings
- Serving size
- 1 Tostados
- Rating
- 2.58 of 5 (19 ratings)
Food groups
- Dairy: 1/2 cups
- Grains: 1 1/2 ounces
- Vegetables: 3/4 cups
Ingredients
- 6 flour tortillas
- chili powder (2 teaspoons, optional)
- 2 cups refried beans (fat-free, low-sodium)
- 1 cup cheddar cheese (shredded)
- 1 cup romaine lettuce (shredded)
- 1 tomato (large, chopped)
- salsa (to taste)
- light sour cream (optional)
Directions
- Wash hands with soap and water.
- Preheat oven to 350 °F. On a baking sheet, arrange tortillas in a single layer.
- Spray both sides with non-stick cooking spray and bake for 4 minutes or until crisp.
- If desired mix chili powder into refried beans.
- Spoon 1/3 cup of refried beans on each tostada.
- Sprinkle with cheese.
- Bake for 10 minutes or until cheese is melted.
- Top each one with lettuce and tomato.
- Serve with salsa and sour cream (optional).
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 253.66 |
| Total Fat | 10.71 g |
| Saturated Fat | 5.09 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 18.83 mg |
| Carbohydrates | 28.52 g |
| Dietary Fiber | 4.42 g |
| Total Sugars | 2.31 g |
| Added Sugars included | 1 g |
| Protein | 11.3 g |
| Calcium | 209 mg |
| Potassium | 367 mg |
| Sodium | 478 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 43 mg |
| Phosphorus | 234 mg |
| Selenium | 17 mg |
| Zinc | 1 mg |
| Vitamin A | 88 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 14 mcg |
| Folate | 79 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 2 mg |
| Choline | 26 mg |
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- White Chili
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- Red Potato Salad
Source
Recipe by: University of Nebraska — Nebraska Nutrition Education Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/tostadas. Federal works are public domain in the United States.