LOW-FAT CHICKEN TOSTADA SALAD

facebook share image   twitter share image   pinterest share image   E-Mail share image



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
[email protected]

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


Mujhaid Hussain
[email protected]

This salad is perfect for a light lunch or dinner.


Kayla Binger
[email protected]

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


Haroon ji haroon
[email protected]

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
[email protected]

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


Abdullah Turay
[email protected]

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


Joelynn Augustine
[email protected]

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


Robin Ahmmed
[email protected]

This salad is amazing! The flavors are incredible.


Abenet Sultan
[email protected]

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


Alina M
[email protected]

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


Teresa Stewart-Buck
[email protected]

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


Haneef Raja
[email protected]

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
[email protected]

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
[email protected]

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


Clement Ezeugo
[email protected]

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
[email protected]

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!


Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »