Tostadas With Dark Leafy Greens | Cook for Your Life

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Tostadas With Dark Leafy Greens

Name: Tostadas With Dark Leafy Greens
Prep time: 20
Cook time: 10
Cuisine: Mexican

5 out of 5 stars (based on 2 reviews)

20 min prep

10 min total

8 servings

Carrot Icon for Number of Ingredients Size

10 ingredients

This is a great way to eat your greens. Used as a topping to refried beans and crema-style yogurt that’s been layered onto a base of crunchy baked tostadas, these dark leafy salad greens become... an unexpectedly delicious meal.

8 corn tortillas
4 tablespoons olive oil, divided
2 (15 ounces) cans black beans, drained and rinsed
½ cup vegetable stock or water
1 yellow onion, minced
½ cup plain 2% fat Greek yogurt
2 limes, one zested, both juiced
4 cups mixed greens, with any large leaves torn into bite-size pieces
1 tablespoon chopped chives
Salt and pepper, to taste

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Nutrition Facts

Calories

201 cals

Fat

8 g

Saturated Fat

2 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

26 g

Sugar

2 g

Fiber

9 g

Protein

10 g

Sodium

495 mg

Directions

Make the tostadas: Preheat oven to 400 degrees. Use a pastry brush to lightly coat each tortilla in olive oil (about 1 tablespoon total), then place on a baking sheet. Sprinkle with salt and pepper, if desired. Bake for 5 minutes. Remove from oven, flip tortillas over and bake for another 3 to 5 minutes, or until crispy. Set aside to cool.
Make the refried beans: Mash the beans in a bowl until they are smooth but still a little chunky. Add a little stock and water as needed until you get the right consistency.
In a nonstick skillet, heat 1 tablespoon of the oil over a medium-high flame. Add the minced onion. Cook stirring until transparent. Add the mashed beans. Cook stirring until heated through. Add more liquid if needed for consistency. Set aside.
In a separate bowl beat together the yogurt, ½ the lime juice, all the zest plus a generous pinch of salt until well blended. Set aside.
In a salad bowl mix the remaining lime juice and 2 tablespoons olive oil together with a generous pinch of salt and chives. Pile the greens on top and toss together until coated.
Assemble the tostadas: Spread each one with the refried bean mixture, top with a dollop of yogurt, and finish with the dressed greens. Serve.

Chef Tips

You can use any flavorful greens you like, such as baby spinach, arugula, watercress, dandelion, chard, or kale

For extra protein, crumble a little feta or low-fat queso fresco into the yogurt.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Tostadas With Dark Leafy Greens