Smart Meals: Tex Mex Tostadas
Common Ground has partnered with OSF Healthcare to offer their Smart Meals class series designed for those 55 or older! Each month, we host a free in-person class to demonstrate how to make a new Smart Meal recipe.
Smart Meals is a program designed to provide awareness and education on buying affordable, healthy foods that can be easily prepared at home. OSF dieticians have created Smart Meal Kits with shelf-stable ingredients that can be cooked into a full meal or supplemented with additional ingredients. Each recipe is uniquely created by a registered OSF dietitian and is high in fiber and low in fat and sodium.
This recipe is for Tex-Mex Tostadas made with tomatoes, green chilies, sweet corn, bell peppers, chicken breast, and refried beans. Additional fresh options include romaine lettuce, avocado, cheese, cilantro, limes, red onion, and sour cream. Also included is a recipe for chips & homemade guacamole!
Tex-Mex Tostadas
| Calories | 266 |
| Fat | 6 grams |
| Cholesterol | 19 milligrams |
| Sodium | 472 milligrams |
| Carbohydrates | 41 grams |
| Fiber | 5 grams |
| Protein | 12 grams |
- In a medium bowl, mix together the drained tomatoes, corn, and chicken; stir to combine.
- Place tostadas on a clean flat surface. Spread each with 2 tablespoons of the refried black beans. Top each with 1/4-1/3 cup of the chicken mixture.
- Serve at room temperature or heat in the microwave for 30 seconds.
- Garnish with additional toppings, if desired.
- Substitute water-packed tuna for the chicken
- Substitute fat-free refried pinto beans for the black beans
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Tomatoes - These red little gems pack a powerful punch for your health because they are full of vitamin C, low in calories, and rich in the antioxidant lycopene. Lycopene is a powerful antioxidant that has been shown to reduce the risk of certain cancers, lower cholesterol levels, and boost immunity. And, interestingly enough, the lycopene content is higher in cooked tomatoes and is more easily absorbed by the body.
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Black Beans - The black bean is often used in vegetarian dishes because of its dense, meaty texture. Black beans are a great source of protein and can be a well-balanced swap for meat dishes. They are also high in soluble fiber, the kind known to bind cholesterol and aid in blood sugar management. The dark color of the beans makes them a potent antioxidant source as well.
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Corn - This starchy vegetable is a good source of fiber, vitamin C, folate, and thiamine. Corn also contains carotenoids that help protect against damage to the eyes.
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Chicken - It has long been a good protein source, as well as an excellent option for health-conscious meat-eaters who are interested in a lower-fat meat choice. The white meat of the chicken is lower in saturated fat than dark meat. Chicken is a good option only if eaten without the skin and visible fat.
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Tostadas - If there's anything that comes close to a Mexican version of an open-faced sandwich, the tostada is it. They are so versatile, and any mixture of foods can be used as toppings. Corn and rice tortillas are also gluten-free.
Fresh Guacamole
| Calories | 341 |
| Fat | 29 grams |
| Cholesterol | 0 grams |
| Sodium | 17 milligrams |
| Carbohydrates | 22 grams |
| Fiber | 14 grams |
| Protein | 4 grams |
- Cut the avocados in half and remove the pit. Use a spoon to scoop out the insides and place in a bowl.
- Use a potato masher to a fork to mash the avocado until creamy.
- Add lime juice and mix.
- Add red onion, tomato, cilantro, jalapeno, cumin, garlic powder, and salt. Mix until everything is just combined, and serve with chips!