Thursday, March 5, 2009

Chicken and Summer Vegetable Tostadas

from CookingLight
The tostadas can easily become soft tacos if you skip broiling the tortillas. Serve with black beans.

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

Recipes by: Melanie Barnard, Cooking Light


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