Healthy Monday Recipes

Black Bean & Salmon Tostadas

4 servings, 2 tostadas each | Prep Time: 25 minutes

Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.

Ingredients

8 6-inch corn tortillas
Canola oil cooking spray
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
1 avocado, diced
2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
2 cups coleslaw mix (see Tip) or shredded cabbage
2 tablespoons chopped cilantro
1 15-ounce can black beans, rinsed
3 tablespoons reduced-fat sour cream
2 tablespoons prepared salsa
2 scallions, chopped
Lime wedges (optional)

Directions

1. Position racks in upper and lower thirds of the oven; preheat to 375°F.

2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.

3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.

4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Nutrition: 319 Calories; 11 g Fat; 2 g Sat; 6 g Mono; 16 mg Cholesterol; 16 g Protein; 12 g Fiber; 352 mg Sodium; 670 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat

Source: From EatingWell:  January/February 2010