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Dinner: Chicken and Summer Vegetable Tostadas
Tostadas that can easily become soft tacos if you skip broiling the tortillas.
This recipe includes superfoods such as:
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1 tsp cumin
1/4 tsp black pepper
1/4 tsp salt
2 tsps canola oil
12 oz chicken breast tenders
1/2 cup salsa
0.12 cup cilantro, chopped
1 cup corn kernels
1 cup chopped red onion
1 cup chopped zucchini
4 flour tortillas
1 cup shredded monterey jack cheese, low fat
Instructions
1. Pre-heat broiler.
2. Combine first 3 ingredients, stirring well. Heat oil in a large non-stick skillet over medium-high heat.
3. 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.
4. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
5. 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.
6. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese.
7. 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.
8. Serve immediately, optionally with black beans.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 414 kcal | ||
| Fat 13.55 g | ||
| Carbohydrate 39.79 g | ||
| Protein 34.01 g | ||
| Iron 73 mg | ||
| Calcium 120 mg | ||
| Cholesterol 68 mg | ||
| Monounsaturated Fat 5.16 g | ||
| Polyunsaturated Fat 2.12 g | ||
| Saturated Fat 5.36 g | ||
| Trans Fat 0.02 | ||
| Sodium 853 mg | ||
| Sugar 5.68 g | ||
| Potassium 646 mg | ||
| Vitamin A 37 mcg | ||
| Vitamin C 81 mg | ||
| Fiber 3.9 g | ||
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