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Vegetarian Tostada - Dietitian's Choice Recipe
  (150 ratings) Nutrition Information:
Calories: 240Protein: 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.
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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
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! |
| Ratings & Reviews |
(150 ratings) |
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| Features from Our Dietitian |
 Dietitian ConsultMeghan 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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