Chicken Tostadas

Ingredients

• Chicken breast

  Broilers or fryers, meat only, raw

  8 oz or 227g

• Olive oil

  Salad or cooking

  1 tsp or 5g

• Tostada shells

  Corn

  4 piece or 49g

• Refried beans

  Canned, fat-free

  8 tbsp or 116g

• Cheddar cheese

  ½ cup, shredded or 57g

• Lettuce

  Romaine or cos, raw

  1 cup shredded or 47g

• Salsa

  Sauce, ready-to-serve

  ½ cup or 130g

• Sour cream

  Reduced fat, cultured

  ½ cup or 121g

• Onions

  Raw

  4 tbsp chopped or 40g

• Avocados

  Raw, All commercial varieties

  ½ fruit or 101g

Directions

1. Pound the chicken breast to an even thickness using a kitchen mallet or the back of a heavy jar.
2. Heat olive oil in a nonstick pan over medium heat. Cook the chicken for about 4 minutes per side, or until fully cooked through to 165°F with no pink in the center. Chop the cooked chicken.
3. Spread refried beans onto each tostada shell and top with chopped chicken, cheddar cheese, lettuce, salsa, sour cream, onion, and avocado.
4. Serve and enjoy!