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Spicy Bean Tostadas



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Spicy Bean Tostadas

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Posted by ADMIN at 09/26/2007 06:36 | 0 comments

Directions:

Directions: Arrange tortillas in a single layer on a baking sheet. Bake at
350 degrees for 6 minutes on each side until crisp. Let cool on a
wire rack.

Place cottage cheese and next 3 ingredients in a blender or food processor;
process until smooth. Spoon mixture into a bowl; set aside.

Coat a small nonstick skillet with cooking spray; place over medium-high
heat until hot. Add onion and garlic; saute 2 minutes or until tender. Add
the onion mixture, parsley, and sesame seeds to bean mixture; stir well.

Spread about 1/4 cup bean mixture evenly over each tortilla; top with 1/3
cup cucumber, 1/2 cup spinach, 1/2 cup tomato, 1 tablespoon sour cream, and
1/2 teaspoon green onions.

Nutritional Info: CALORIES 250 (24% from fat); PROTEIN 11.2g; FAT 6.7g (sat
1.9g, mono 2.1g, poly 2g); CARB 38.5g; FIBER 5.4g; CHOL 6mg; IRON 4mg;
SODIUM 427mg; CALC 132mg

Ingredients:

6 Flour (6-inch) tortillas
1/3 c 1% low-fat cottage cheese
1/4 ts Salt
2 tb Lemon juice
1 cn (15-ounce) chickpeas
-(garbanzo beans), drained
Vegetable cooking spray
1/4 c Minced onion
1 Garlic clove, minced
1/4 c Chopped fresh parsley
1 tb Sesame seeds, toasted
2 c Thinly sliced cucumber
3 c Shredded fresh spinach
3 c Chopped tomato
6 tb Low-fat sour cream
1 tb Finely chopped green onions

Serves:

6 Servings

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