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Black Bean Tostadas With Garlicky Greens Recipe

Black Bean Tostadas With Garlicky Greens Recipe

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Black Bean Tostadas With Garlicky Greens

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Ingredients:

Serving

4 (10 inch) whole wheat tortillas
2 tbsp vegetable oil, divided
1 small onion, diced
1 (15 oz) can black beans, rinsed & drained
2 tsp smoked paprika
1/2 tsp dried oregano
4 garlic cloves, minced
1 1/2 lbs swiss chard , ribs removed, chopped
1 cup prepared chipotle salsa (optional)
4 tbsp queso fresco (optional)
4 tbsp cilantro, chopped (optional)
4 tbsp low-fat sour cream (optional)

Directions:

Preheat oven to 425°F Spray both sides of tortillas with cooking spray. Place on a baking sheet and toast 8-10 minutes, or until crisp.
Heat 1 Tbs. oil in saucepan over medium heat. Add onion, and cook 5 minutes or until soft. Add beans, paprika, and oregano. Reduce heat to medium-low and cook 10 minutes.
Heat remaining 1 Tbs. oil in skilled over medium-low heat. Add garlic, and cook 2 minutes, or until beginning to brown. Stir in chard and season with salt & pepper, if desired. Cover, and cook 4-5 minutes, or until chard is wilted.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	214.7 Kcal (899 kJ)
Calories from fat	95.12 Kcal
		% Daily Value*
Total Fat	10.57g	16%
Cholesterol	9.47mg	3%
Sodium	1309.69mg	55%
Potassium	851.49mg	18%
Total Carbs	23.54g	8%
Sugars	6.84g	27%
Dietary Fiber	9.41g	38%
Protein	7.71g	15%
Vitamin C	69.4mg	116%
Iron	4.1mg	23%
Calcium	169.8mg	17%

Amount Per 100 g
Calories	62.14 Kcal (260 kJ)
Calories from fat	27.53 Kcal
		% Daily Value*
Total Fat	3.06g	16%
Cholesterol	2.74mg	3%
Sodium	379.07mg	55%
Potassium	246.45mg	18%
Total Carbs	6.81g	8%
Sugars	1.98g	27%
Dietary Fiber	2.72g	38%
Protein	2.23g	15%
Vitamin C	20.1mg	116%
Iron	1.2mg	23%
Calcium	49.2mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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