Chicken & Summer Vegetable Tostadas

February 18, 2013

A great recipe from Cooking Light Magazine!

Ingredients

  •     2 teaspoons canola oil
  •     1 teaspoon ground cumin
  •     1/4 teaspoon kosher salt
  •     1/4 teaspoon black pepper
  •     12 ounces chicken breast tenders
  •     1 cup chopped red onion (about 1)
  •     1 cup fresh corn kernels (about 2 ears)
  •     1 cup chopped zucchini
  •     1/2 cup salsa verde
  •     3 tablespoons chopped fresh cilantro, divided
  •     4 (8-inch) fat-free flour tortillas
  •     Cooking spray
  •     3 ounces Monterey Jack cheese, shredded (about 3/4 cup) $

Nutritional Information:

Amount per serving

  • Calories: 371
  • Fat: 11g
  • Saturated fat: 4.6g
  • Monounsaturated fat: 3.7g
  • Polyunsaturated fat: 1.3g
  • Protein: 30.8g
  • Carbohydrate: 36.4g
  • Fiber: 3.9g
  • Cholesterol: 68mg
  • Iron: 1.3mg
  • Sodium: 740mg
  • Calcium: 182mg

Preparation

    Preheat broiler.
    Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
    Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Note:

This recipe originally ran in Cooking Light August, 2006 and was updated for the November, 2012 25th anniversary issue.

Melanie Barnard, Cooking Light
NOVEMBER 2012

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