Jan 13
2014

Skinny Chicken & Black Bean Tostadas Recipe

Skinny Chicken & Black Bean Tostadas Recipe | cookincanuck.com #chicken #recipe #healthy

This past weekend, I took on a turn on the cooking stage at the Salt Lake Home Show. As I hung out backstage, prepping for my Cooking Light with Flavor demonstration, I listened in on the mock-Chopped competition playing out on stage. Just like in the Food Network show of the same name, the competitors were challenged to cook a dish with the surprise ingredients. What was in their basket? A nightmare combination of ingredients!

Tilapia, melon and licorice. Holy cow! If I was on stage, that basket of ingredients would likely cause an epic meltdown.

As nervous as I was for my session, I was giving thanks that I had simple ingredients in front of me and a game plan for what I was going to cook. In this case, that was my Creamy Curry Hummus, Lemon Quinoa Salad with Sun-Dried Tomatoes & Pistachios and Southwestern Breakfast Quesadilla.

Skinny Chicken & Black Bean Tostadas Recipe | cookincanuck.com #chicken #recipe #healthy

These tostadas are use ingredients that are found in my fridge and pantry on a daily basis…chicken, black beans, whole wheat tortillas. It’s quick and easy to pull together, making this a go-to recipe for those weeknights when you just don’t have the time or inclination to tackle anything more complicated.

Unlike traditional fried tostadas, the tortillas in this recipes are crisped under the broiler. Take care to set the broiler rack at the second-highest level so that the tortillas don’t burn.

The nutritional information is calculated using the whole wheat tortillas that we always buy at Costco. They are La Tortilla Factory Smart & Delicious tortillas, and each one contains 12 grams of fiber. That’s a lot of fiber in one little tortilla!

The topping is packed with traditional southwestern flavors, such as cumin and cilantro. Feel free to mix up the spices or the vegetable combination to suit your family’s taste buds.

(An aside: I’ve been so humbled and excited by the response to my Run Like a Girl challenge. If you don’t think running is for you, be sure to check out my latest post, Run Like a Girl: How I Started, 2 Blocks at a Time.)

The recipe:

Preheat the broiler. Place the rack at the second-highest position.

Skinny Chicken & Black Bean Tostadas Recipe | cookincanuck.com #chicken #recipe #healthy

Place the chicken pieces in a medium bowl and toss with the chili powder, cumin, salt and pepper.

Heat the canola oil in a large nonstick skillet set over medium-high heat. Add the chicken and cook, stirring occasionally, until the chicken is starting to brown, 3 minutes.

Add the black beans, red bell pepper and corn. Cook until the chicken is cooked through, about 1 minute. Stir in the diced green chiles and lime juice.

Skinny Chicken & Black Bean Tostadas Recipe | cookincanuck.com #chicken #recipe #healthy

Place 2 whole wheat tortillas on a large baking sheet and lightly coat each side of the tortillas with cooking spray. Broil for 2 minutes, then flip the tortillas and broil for 1 more minute.

Spread 1 cup of the chicken mixture on each browned tortilla and top each with 1 1/2 tablespoons queso fresco. Broil for 1 minute. Garnish with cilantro and salsa. Serve.

Skinny Chicken & Black Bean Tostadas Recipe | cookincanuck.com #chicken #recipe #healthy

Repeat with the remaining tortillas, chicken mixture, queso fresco, cilantro and salsa.

Other quick and healthy dinner recipes:

Healthy & Easy Recipes | cookincanuck.com #healthy #recipe
Cookin’ Canuck’s 10-Minute Hummus & Greek Salad Naan (Flatbread)
Cookin’ Canuck’s Easy Rice Bowl with Black Beans, Avocado & Cilantro Dressing (made for allParenting)
The Shiksa in the Kitchen’s Rotisserie Chicken Rice Soup
Two Peas and Their Pod’s Roasted Vegetable Enchiladas
Sophistimom’s Healthy & Easy Pad Thai

Skinny Chicken & Black Bean Tostadas

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 4 tostadas

Serving Size: 1 tostada

Calories per serving: 266 cal

Fat per serving: Total Fat 7.8g / Saturated 2.5g

Skinny Chicken & Black Bean Tostadas

From the kitchen of Cookin Canuck | www.cookincanuck.com | Inspired by Cooking Light Magazine

Ingredients

  • 2 boneless, skinless chicken breasts, cut into 3/4-inch pieces
  • 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp ground pepper
  • 1 tsp canola oil
  • 1 cup cooked reduced-sodium black beans
  • 1 red bell pepper, diced
  • 1/2 cup frozen (or fresh) corn kernels, defrosted
  • 1 (4 oz.) can diced green chiles
  • Juice of 1/2 lime
  • 4 whole wheat tortillas
  • 2 1/2 oz. queso fresco, crumbled
  • 3 tbsp minced cilantro
  • Salsa, for serving

Instructions

  1. Preheat the broiler. Place the rack at the second-highest position.
  2. Place the chicken pieces in a medium bowl and toss with the chili powder, cumin, salt and pepper.
  3. Heat the canola oil in a large nonstick skillet set over medium-high heat. Add the chicken and cook, stirring occasionally, until the chicken is starting to brown, 3 minutes.
  4. Add the black beans, red bell pepper and corn. Cook until the chicken is cooked through, about 1 minute. Stir in the diced green chiles and lime juice.
  5. Place 2 whole wheat tortillas on a large baking sheet and lightly coat each side of the tortillas with cooking spray. Broil for 2 minutes, then flip the tortillas and broil for 1 more minute.
  6. Spread 1 cup of the chicken mixture on each browned tortilla and top each with 1 1/2 tablespoons queso fresco. Broil for 1 minute. Garnish with cilantro and salsa. Serve.
  7. Repeat with the remaining tortillas, chicken mixture, queso fresco, cilantro and salsa.

Notes

Calories 266.2 / Total Fat 7.8g / Saturated Fat 2.5 / Cholesterol 46.9mg / Sodium 957.5mg / Total Carbohydrates 32.9g / Fiber 15.8g / Sugars 2.9g / Protein 30.0g / WW (Old Points) 5 / WW (Points+) 7

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{ 26 comments… read them below or add one }

1 Taylor @ FoodFaithFitness January 13, 2014 at 5:14 am

I love that show “Chopped!” But, I am glad you did not have to be a part of those crazy ingredients! I would have died.
I am so all about this tostada right now! Love the crispy tortilla with creamy cheese, salsa and all those healthy beans and chicken. Yum-o-rama!

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2 Dara (Cookin' Canuck) January 13, 2014 at 9:26 am

Thanks, Taylor! “Chopped” is always fun to watch, but I’m was so thankful not to be a part of that particular competition.

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3 Liz @ The Lemon Bowl January 13, 2014 at 6:29 am

You had me at queso fresco!! BTW I just referred your running article to a friend who wants to start. She loved it!!

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4 Dara (Cookin' Canuck) January 13, 2014 at 9:29 am

Thank you so much, Liz! I’m so excited to have another person join in on the challenge.

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5 Kirsten | My Kitchen in the Rockies January 13, 2014 at 7:17 am

My husband eats Mexican inspired food daily at our house. I have a very similar recipe with low fat ground beef instead of chicken. Always a favorite!

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6 Dara (Cookin' Canuck) January 13, 2014 at 9:30 am

I considered making this one with ground turkey…now I know that I need to try that for certain. Thanks, Kirsten!

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7 Elaine@JoinMeForDinner January 13, 2014 at 7:54 am

This looks like just the thing to beat the January “blahs” and dream of Mexican sunshine at the same time. Thanks for sharing.

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8 Dara (Cookin' Canuck) January 13, 2014 at 9:31 am

Thanks, Elaine. I keep hoping that if I make enough Mexican food at our house, that we’ll magically be whisked away to a sunny paradise! :)

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9 bridget {bake at 350} January 13, 2014 at 8:22 am

Totally making these…they sound delicious and the whole family loves tostadas!

I’m so glad you gave the tip about the broiler for those tortillas. I bought the same ones last week and tried to make pizzas on them. They were a little chewy….still edible, but not as crispy as I would like. Broiler it is!

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10 Dara (Cookin' Canuck) January 13, 2014 at 9:33 am

Thank you, Bridget! The broiler really does to the trick…the tortillas get a little crispy without too much effort. And now you’ve got me thinking about pizza!

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11 Melanie @ Carmel Moments January 13, 2014 at 9:30 am

I’ve never tried queso fresco yet. I noticed it at a store recently. I’ll have to pick it up and give it a try with these tostadas. They look yummy!

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12 Dara (Cookin' Canuck) January 13, 2014 at 4:51 pm

Thanks, Melanie. Queso fresco is a firm cheese that crumbles easily. It’s a great low-fat alternative to a pile of Monterey Jack or cheddar cheese.

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13 The Wimpy Vegetarian January 13, 2014 at 11:46 am

I can’t even imagine being faced with tilapia, melon and licorice. I’d excuse myself to use the restroom and never go back LOL. This tostado looks fantastic! I love how fresh it sounds and looks!! Great tip on the broiler!

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14 Dara (Cookin' Canuck) January 13, 2014 at 4:48 pm

LOL. That would be my reaction, too!

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15 Liz January 13, 2014 at 2:36 pm

Another lovely recipe, Dara. Thank you and Happy Monday.

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16 Dara (Cookin' Canuck) January 13, 2014 at 4:49 pm

Thank you, Liz. Have a great day!

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17 Jersey Girl Cooks January 13, 2014 at 2:45 pm

Just the color of these tostadas makes me want one.

Tilapia, melon and licorice? Wow that would be a hard basket. I love that show.

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18 Dara (Cookin' Canuck) January 13, 2014 at 4:49 pm

Thank you, Lisa! And yes, doesn’t that basket sound horrifying?!

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19 Tieghan January 13, 2014 at 9:56 pm

The color and flavor of these is just amazing. My whole family would ask for these weekly and that is not something that happens with many foods!

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20 Stephanie @ Eat. Drink. Love. January 13, 2014 at 10:02 pm

I love everything about this tostada!

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21 Jessica @ A Kitchen Addiction January 14, 2014 at 7:02 am

Love all of the color and flavor in these tostadas!

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22 Paula – bell’alimento January 14, 2014 at 4:38 pm

You had me at tostadas! I could eat this up with my eyes alone!

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23 Cindy @ Kicking it In January 16, 2014 at 6:34 am

Making tomorrow night! Again, you’ve bowled me over. This looks incredible I know why you’re so good at Mexican and you’ve really influenced my repertoire in that direction. Love it!

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24 Nutmeg Nanny January 27, 2014 at 8:48 am

Oh gosh, I am drooling over this! How delicious :)

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25 Laura February 26, 2014 at 8:27 am

Just wondering if you used flour tortillas or corn?

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26 Dara (Cookin' Canuck) February 26, 2014 at 3:44 pm

Hi Laura, the whole wheat tortillas are made from flour. That being said, I think this would work just as well with corn tortillas, which would be a great option if you are serving them to someone with a gluten intolerance of any kind.

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