Enchilada Tostadas

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Prep Time:45 minsTotal Time:45 minsServings:8Yield:8 servingsJump to Nutrition Facts

Prep Time:45 minsTotal Time:45 minsServings:8Yield:8 servings

Prep Time:45 mins

Prep Time:

45 mins

Total Time:45 mins

Total Time:

Servings:8

Servings:

8

Yield:8 servings

Yield:

8 servings

Jump to Nutrition Facts

Cook Mode(Keep screen awake)IngredientsEnchilada Sauce2teaspoonscanola oil2teaspoonsall-purpose flour2teaspoonschili powder1teaspoondried oregano, crushed1(8 ounce) canno-salt-added tomato sauce¾cupwater½teaspoonsaltTostadas8(6 inch)100% whole wheat flour tortillas, such as Mission brand (see Tips)Nonstick cooking spray1pound90%-lean ground beef1(15 ounce) canreduced-sodium black beans, drained and rinsed1cupcooked brown rice⅓cupwater2tablespoonssalt-free taco seasoning, such as Mrs. Dash brand2cupsshredded romaine lettuce1cupchopped Roma tomatoes1cupplain fat-free Greek yogurt½cupthinly sliced radishes½cupsnipped fresh cilantro

Cook Mode(Keep screen awake)

Ingredients

Enchilada Sauce

2teaspoonscanola oil

2teaspoonsall-purpose flour

2teaspoonschili powder

1teaspoondried oregano, crushed

1(8 ounce) canno-salt-added tomato sauce

¾cupwater

½teaspoonsalt

Tostadas

8(6 inch)100% whole wheat flour tortillas, such as Mission brand (see Tips)

Nonstick cooking spray

1pound90%-lean ground beef

1(15 ounce) canreduced-sodium black beans, drained and rinsed

1cupcooked brown rice

⅓cupwater

2tablespoonssalt-free taco seasoning, such as Mrs. Dash brand

2cupsshredded romaine lettuce

1cupchopped Roma tomatoes

1cupplain fat-free Greek yogurt

½cupthinly sliced radishes

½cupsnipped fresh cilantro

DirectionsTo prepare enchilada sauce: In a small saucepan, heat oil over medium heat. Stir in flour; cook and stir 1 minute. Stir in chili powder and oregano; cook and stir 30 seconds more. Stir in tomato sauce, water, and salt. Bring to boiling; reduce heat. Simmer, uncovered, 8 to 10 minutes or until slightly thickened, stirring occasionally.To prepare tostadas: Meanwhile, preheat oven to 400 degrees F. Coat both sides of tortillas with cooking spray and place on two large baking sheets. Bake 8 to 10 minutes or until crisp and golden, turning once and rotating pans halfway through baking.Coat a 10-inch nonstick skillet with cooking spray; heat over medium-high. Add ground beef; cook until browned. Drain off any fat. Stir in beans, rice, the water, and taco seasoning. Cook until thick and heated through, stirring occasionally.Spoon 1/2 cup meat mixture onto each tortilla. Drizzle with sauce and top with the remaining ingredients.TipsTips: If you like, use corn tortillas in place of the flour tortillas.Originally appeared: Diabetic Living Magazine

Directions

To prepare enchilada sauce: In a small saucepan, heat oil over medium heat. Stir in flour; cook and stir 1 minute. Stir in chili powder and oregano; cook and stir 30 seconds more. Stir in tomato sauce, water, and salt. Bring to boiling; reduce heat. Simmer, uncovered, 8 to 10 minutes or until slightly thickened, stirring occasionally.To prepare tostadas: Meanwhile, preheat oven to 400 degrees F. Coat both sides of tortillas with cooking spray and place on two large baking sheets. Bake 8 to 10 minutes or until crisp and golden, turning once and rotating pans halfway through baking.Coat a 10-inch nonstick skillet with cooking spray; heat over medium-high. Add ground beef; cook until browned. Drain off any fat. Stir in beans, rice, the water, and taco seasoning. Cook until thick and heated through, stirring occasionally.Spoon 1/2 cup meat mixture onto each tortilla. Drizzle with sauce and top with the remaining ingredients.TipsTips: If you like, use corn tortillas in place of the flour tortillas.

To prepare enchilada sauce: In a small saucepan, heat oil over medium heat. Stir in flour; cook and stir 1 minute. Stir in chili powder and oregano; cook and stir 30 seconds more. Stir in tomato sauce, water, and salt. Bring to boiling; reduce heat. Simmer, uncovered, 8 to 10 minutes or until slightly thickened, stirring occasionally.

To prepare tostadas: Meanwhile, preheat oven to 400 degrees F. Coat both sides of tortillas with cooking spray and place on two large baking sheets. Bake 8 to 10 minutes or until crisp and golden, turning once and rotating pans halfway through baking.

Coat a 10-inch nonstick skillet with cooking spray; heat over medium-high. Add ground beef; cook until browned. Drain off any fat. Stir in beans, rice, the water, and taco seasoning. Cook until thick and heated through, stirring occasionally.

Spoon 1/2 cup meat mixture onto each tortilla. Drizzle with sauce and top with the remaining ingredients.

Tips

Tips: If you like, use corn tortillas in place of the flour tortillas.

Originally appeared: Diabetic Living Magazine

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Nutrition Facts(per serving)302Calories10gFat35gCarbs22gProtein

Nutrition Facts(per serving)

• Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.