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
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
