bean tostadas

Ingredients

• Sour cream

  Reduced fat, cultured

  ½ cup or 121g

• Onions

  Raw

  ½ cup, chopped or 80g

• Tostada shells

  Corn

  5 piece or 62g

• Cheddar cheese

  ¾ cup, shredded or 85g

• Chicken breast

  Broilers or fryers, meat only, raw

  1 ½ full breast (both fillets) or 354g

• Salsa

  Sauce, ready-to-serve

  ½ cup or 130g

• Lettuce

  Romaine or cos, raw

  2 cup shredded or 94g

• Refried beans

  Canned, fat-free

  1 cup or 231g

• Avocados

  Raw, All commercial varieties

  1 cup, sliced or 146g

Directions

1. Cook chicken ahead of time: To cook, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop.
2. Spread the tostada with a tablespoon of refried smashed beans.Cover tostada with lettuce, chicken, salsa, a tablespoon of sour cream, onion and avocado.
3. Spread all over with the Mexican blend cheese, salt and enjoy.