Chicken and Summer Vegetable Tostadas

Randy Mayor

 

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The tostadas can easily become soft tacos if you skip broiling the tortillas. Serve with black beans.

Yield: 4 servings

Ingredients

• 1  teaspoon  ground cumin
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 2  teaspoons  canola oil
• 12  ounces  chicken breast tenders
• 1  cup  chopped red onion (about 1)
• 1  cup  fresh corn kernels (about 2 ears)
• 1  cup  chopped zucchini (about 4 ounces)
• 1/2  cup  green salsa
• 3  tablespoons  chopped fresh cilantro, divided
• 4  (8-inch) fat-free flour tortillas
• Cooking spray
• 1  cup  (4 ounces) shredded Monterey Jack cheese

Preparation

Preheat broiler.
Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Nutritional Information

Calories: 398 (30% from fat)

Fat: 13.1g (sat 5.9g,mono 4.1g,poly 1.2g)

Protein: 32.5g

Carbohydrate: 36.7g

Fiber: 3.1g

Cholesterol: 75mg

Iron: 1.4mg

Sodium: 799mg

Calcium: 236mg