Low-Fat Chicken Tostada Salad |
|
 |
Prep Time: 5 Minutes Cook Time: 15 Minutes |
Ready In: 20 Minutes Servings: 3 |
|
An healthful, tasty, and satisfying salad that makes three meal-sized servings. Created for RSC #10. Ingredients:
4 -5 corn tortillas (1 - 1.5 per serving) |
nonstick cooking spray (such as pam) |
1 1/2 cups cooked chicken, diced (3/4 pound before cooking) |
3/4 cup canned black beans, rinsed and drained (half of a 15-ounce can) |
1/3 cup chicken broth |
1 teaspoon minced garlic |
1 teaspoon taco seasoning mix |
1 teaspoon cumin |
1 head red leaf lettuce, torn into bite-sized pieces (about 6 cups torn pieces) |
1 small red onion, sliced into thin rings |
1 cup grape tomatoes, halved |
3 tablespoons sliced jalapenos (canned type, as many as your heat-meter will allow) |
3/4 cup grated reduced-fat cheese (cheddar-jack or mexican-blend recommended) |
reduced-fat sour cream |
salsa |
Directions:
1. Spray each tortilla lightly one one side only with no-stick cooking spray; cut each tortilla in half then into cross-wise scant-1/2 strips; spread tortilla strips evenly across baking sheet and place into a 400°F oven for 8 minutes (tossing strips after 4 minutes for even baking) until they are a very light golden-brown; remove from oven and set aside.
2. Meanwhile, combine chicken, beans, broth, garlic, taco seasoning, and cumin in a small saucepan; simmer 10-15 minutes, or until broth is fully absorbed so that the moist chicken mixture is warmed and flavorful; drain away any excess broth if necessary or desired.
3. Toss lettuce, onion rings, tomatoes, and jalapeños together; divide lettuce mixture evenly between three serving plates; spread a large spoonful (almost 3/4 cup) of chicken mixture across top of each plate of lettuce; add some grated cheese then a handful of baked tortilla strips; garnish each salad with a small dollop of sour cream and salsa as desired.
|
|