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06-22-2003, 03:06 PM
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#1 |
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IronMagLabs Owner
Administrator
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Black Bean and Feta Tostado
Black Bean and Feta Tostado
1 whole wheat tortilla 1/3 cup canned nonfat, vegetarian refried black beans 2 tablespoons salsa 1 tablespoon canned chopped green chilies 1/4 cup chopped tomato 2 tablespoon reduced-fat crumbled feta cheese 1 tablespoon chopped green onion Preheat oven to 450 degrees. Place tortilla directly on center oven rack. Bake 6 minutes, turning over after 3 minutes, then remove from oven. Mix beans with salsa and chilies. Heat over medium heat until hot, or heat in microwave. Spread bean mixture over crisped tortilla. Top with tomato and feta. Garnish with chopped green onion. Makes 1 serving Nutrients per serving: Calories: 213 Total fat: 5 gram (23% of calories) Saturated fat: 3 grams Cholesterol: 17 mg Sodium: 850 mg Carbohydrate: 38 grams (59% of calories) Protein: 11 grams (18% of calories) Dietary fiber: 7 grams  BOARD SPONSORS: 
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