LOW-FAT CHICKEN TOSTADA SALAD

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Low-Fat Chicken Tostada Salad image

An healthful, tasty, and satisfying salad that makes three meal-sized servings. Created for RSC #10.

Provided by Debs Recipes

Categories     Chicken

Time 20m

Yield 3 serving(s)

Number Of Ingredients 15

4 -5 corn tortillas (1 - 1.5 per serving)
nonstick cooking spray (such as PAM)
1 1/2 cups cooked chicken, diced (3/4 pound before cooking)
3/4 cup canned black beans, rinsed and drained (half of a 15-ounce can)
1/3 cup chicken broth
1 teaspoon minced garlic
1 teaspoon taco seasoning mix
1 teaspoon cumin
1 head red leaf lettuce, torn into bite-sized pieces (about 6 cups torn pieces)
1 small red onion, sliced into thin rings
1 cup grape tomatoes, halved
3 tablespoons sliced jalapenos (canned type, as many as your "heat-meter" will allow)
3/4 cup grated reduced-fat cheese (cheddar-jack or Mexican-blend recommended)
reduced-fat sour cream
salsa

Steps:

  • Spray each tortilla lightly one one side only with no-stick cooking spray; cut each tortilla in half then into cross-wise scant-1/2" strips; spread tortilla strips evenly across baking sheet and place into a 400°F oven for 8 minutes (tossing strips after 4 minutes for even baking) until they are a very light golden-brown; remove from oven and set aside.
  • Meanwhile, combine chicken, beans, broth, garlic, taco seasoning, and cumin in a small saucepan; simmer 10-15 minutes, or until broth is fully absorbed so that the moist chicken mixture is warmed and flavorful; drain away any excess broth if necessary or desired.
  • Toss lettuce, onion rings, tomatoes, and jalapeños together; divide lettuce mixture evenly between three serving plates; spread a large spoonful (almost ¾ cup) of chicken mixture across top of each plate of lettuce; add some grated cheese then a handful of baked tortilla strips; garnish each salad with a small dollop of sour cream and salsa as desired.

Nutrition Facts : Calories 287.9, Fat 6.5, SaturatedFat 1.5, Cholesterol 52.5, Sodium 414.3, Carbohydrate 32.3, Fiber 8.2, Sugar 2.1, Protein 25.8

Md Shahjamal
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I love that this salad is so versatile. You can add or remove ingredients to suit your taste.


Mujhaid Hussain
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This salad is perfect for a light lunch or dinner.


Kayla Binger
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This salad is a great way to get your daily dose of fruits and vegetables.


Haroon ji haroon
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I've made this salad several times now and it's always a hit! It's a great way to use up leftover chicken.


Ahlam Rayyan
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This salad is so fresh and flavorful. I love the combination of chicken, avocado, and dressing.


Abdullah Turay
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I made this salad for a party and it was a huge hit! Everyone raved about it.


Joelynn Augustine
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This was a great recipe. I made it for my family and they loved it!


Robin Ahmmed
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This salad is amazing! The flavors are incredible.


Abenet Sultan
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Delicious and healthy! I'll be making this again.


Alina M
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This is my go-to salad recipe. It's always a crowd-pleaser.


Teresa Stewart-Buck
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I love this salad! It's so fresh and healthy. I always feel good after eating it.


Haneef Raja
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This salad was easy to make and very tasty. I used a rotisserie chicken to save time and it turned out great!


Karim Slimani bouhadi amar
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I've made this salad several times now and it's always a hit! It's so easy to make and it's always delicious.


Scorpion H
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This was a great recipe! The chicken was cooked perfectly and the salad was delicious. I especially liked the avocado dressing.


Clement Ezeugo
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I made this salad for a potluck and it was a huge success! Everyone loved it. The chicken was moist and the salad was very flavorful. I will definitely be making this again.


Deepak Ck
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This tostada salad was a hit! The chicken was tender and flavorful, and the salad was fresh and crisp. I loved the creamy avocado dressing. Will definitely be making this again!