Tostadas Delgadas
Crisp tortillas, refried beans, and layers of fresh veggies make this a tasty and healthy vegetarian option.
- Yield
- 8 servings
- Serving size
- 1 tostada (160g)
- Rating
- 3.89 of 5 (36 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 2 ounces
- Vegetables: 1/4 cups
Ingredients
- 8 tortillas (corn or flour)
- 2 cups refried beans (fat-free)
- 2 cups lettuce (shredded)
- 1 cup tomatoes (diced)
- 1 cup cheese (shredded)
- green onions (chopped, optional)
Directions
- Wash hands with soap and water.
- Turn on oven to 350 °F. Place tortillas on a cookie sheet and put in oven for 10 minutes or until crispy.
- Wash lettuce and tomatoes.
- Shred lettuce and dice tomatoes Spread two large tablespoons of refried beans on each tortilla.
- Top with lettuce, tomatoes, and cheese.
- Add green onions if desired.
- Serve immediately and refrigerate leftovers.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 246.41 |
| Total Fat | 8.74 g |
| Saturated Fat | 4.09 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 | 14.13 mg |
| Carbohydrates | 31.42 g |
| Dietary Fiber | 4.62 g |
| Total Sugars | 2.69 g |
| Added Sugars included | 1 g |
| Protein | 10.33 g |
| Calcium | 190 mg |
| Potassium | 328 mg |
| Sodium | 628.17 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 39 mg |
| Phosphorus | 228 mg |
| Selenium | 17 mg |
| Zinc | 1 mg |
| Vitamin A | 75 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 15 mcg |
| Folate | 108 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 20 mg |
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Source
Recipe by: The Texas A&M University System — Texas A&M AgriLife Extension Service — Expanded Food and 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-delgadas. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.