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Vegetarian Tostada - Dietitian's Choice Recipe
Vegetarian Tostada - Dietitian's Choice Recipe

Category: Entree Salad | Serves: 6

(150 ratings)

Nutrition Information:
Calories: 240
Protein: 11 g
Carbs: 39 g
Fat: 5 g
Saturated Fat: 1 g
Sodium: 340 mg
Fiber: 6 g

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Tostadas are the ultimate easy meal when you need something tasty in a hurry. Try this different spin on the traditional tostada.
Ingredients:
6 flour tortillas
1/2 cup fat free cottage cheese
1/4 tsp salt
3 Tbsp lemon juice
15 oz can garbanzo beans, rinsed and drained
Nonstick cooking spray
1/4 cup onion, minced
1 garlic clove, mince
1/4 cup fresh parsley, chopped
2 Tbsp fresh cilantro
1 tbsp sesame seeds, toasted
2 cups cucumber, thinly sliced
3 cups fresh spinach, shredded
3 cups tomato, chopped
6 Tbsp fat free sour cream
1 Tbsp green onions, finely chopped
Directions:
1 Arrange tortillas in single layer on baking sheet. Bake at 350°F for 6 minutes on each side or until crisp. Let cool on wire rack.
2 Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food processor; process until smooth. Spoon mixture into a bowl; set aside.
3 Coat nonstick skillet with cooking spray. Place over medium-high heat and add onion and garlic; sauté until tender.
4 Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring well.
5 To serve: spread bean mixture evenly over each tortilla. Top with cucumber, spinach, tomato, sour cream, and green onion.
6 ENJOY!

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Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
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