Originally From
Sprung From
Chicken and Summer Vegetable Tostadas
ethelalcohol wants to cook this
4 servings
- 1 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 teaspoons canola oil
- 12 ounces chicken breast tenders
- 1 cup chopped red onion (about 1)
- 1 cup fresh corn kernels (about 2 ears)
- 1 cup chopped zucchini (about 4 ounces)
- 1/2 cup green salsa
- 3 tablespoons chopped fresh cilantro, divided
- 4 (8-inch) fat-free flour tortillas
- Cooking spray
- 1 cup (4 ounces) shredded Monterey Jack cheese
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.
Nutritional Information
Calories:
398 (30% from fat)
Fat:
13.1g (sat 5.9g,mono 4.1g,poly 1.2g)
Protein:
32.5g
Carbohydrate:
36.7g
Fiber:
3.1g
Cholesterol:
75mg
Iron:
1.4mg
Sodium:
799mg
Calcium:
236mg
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.
Nutritional Information
Calories:
398 (30% from fat)
Fat:
13.1g (sat 5.9g,mono 4.1g,poly 1.2g)
Protein:
32.5g
Carbohydrate:
36.7g
Fiber:
3.1g
Cholesterol:
75mg
Iron:
1.4mg
Sodium:
799mg
Calcium:
236mg
