Friday, June 10, 2011

Friday Fun - Savor the Flavor of: Black Bean and Salmon Tostadas

Here's a yummy and healthy recipe I thought I'd share with you today - I think it's yummy, so if you try it, let me know what you think!

Black Bean and Salmon Tostadas

From EatingWell: January/February 2010


Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.

4 servings, 2 tostadas each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients

8 6-inch corn tortillas
Canola oil cooking spray
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
1 avocado, diced
2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
2 cups coleslaw mix (see Tip) or shredded cabbage
2 tablespoons chopped cilantro
1 15-ounce can black beans, rinsed
3 tablespoons reduced-fat sour cream
2 tablespoons prepared salsa
2 scallions, chopped
Lime wedges (optional)

Preparation:
Position racks in upper and lower thirds of the oven; preheat to 375°F.
Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Nutrition
Per serving : 319 Calories; 11 g Fat; 2 g Sat; 6 g Mono; 16 mg Cholesterol; 43 g Carbohydrates; 16 g Protein; 12 g Fiber; 352 mg Sodium; 670 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat
Tips and Notes:
Kitchen tip: Look for convenient preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

2 comments:

Annalee Blysse said...

Oh yummy! This recipe looks delightful.

mysticwynd said...

It's yummy - and perfect for summer's lighter meals! I hope you'll try it out :)

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