Black Bean and Corn Tostadas

Vegetarian
Gluten Free
Very Healthy
Health score
65%
Black Bean and Corn Tostadas
20 min.
5
1429kcal

Suggestions

Ingredients

  • 15.5 ounce black beans rinsed drained canned
  • 2 teaspoons canola oil 
  • 1.5 teaspoons chili powder 
  • 1 cup whole-kernel corn frozen thawed
  • 25 2-inch corn tortillas 
  • 5 teaspoons cilantro leaves fresh minced
  • 0.3 cup bell pepper diced green
  • 0.5 teaspoon ground cumin 
  • 0.1 teaspoon coarsely ground pepper black
  • 1.3 cups iceberg lettuce shredded
  • 3 ounces cheddar cheese shredded reduced-fat
  • 0.3 cup onion diced
  • 0.5 teaspoon oregano dried
  • 0.8 cup salsa fresh refrigerated
  • 10 tablespoons salsa fresh refrigerated
  • 0.3 teaspoon salt 
  • 5 tablespoons cup heavy whipping cream fat-free sour

Equipment

  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat oven to 35
  2. Coat tortillas with cooking spray; place on a baking sheet.
  3. Bake at 350 for 10 minutes or until crisp, turning after 7 minutes.
  4. While tortillas bake, heat oil in a large nonstick skillet over medium-high heat.
  5. Add onion and bell pepper; saut 4 minutes or until onion is lightly browned. Stir in beans and next 7 ingredients. Cook 2 minutes.
  6. Place tortillas on plates.Top each tortilla with about 1/2 cup bean mixture, 1/4 cup lettuce, 2 tablespoons salsa, 1 tablespoon sour cream, about 2 tablespoons cheese, and 1 teaspoon cilantro.

Nutrition Facts

Calories1429kcal
Protein11.96%
Fat12.09%
Carbs75.95%

Properties

Glycemic Index
38.7
Glycemic Load
110.61
Inflammation Score
-10
Nutrition Score
45.590869514191%

Flavonoids

Apigenin
0.02mg
Luteolin
0.48mg
Isorhamnetin
0.53mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
2.69mg

Nutrients percent of daily need

Calories:1429.48kcal
71.47%
Fat:20.02g
30.8%
Saturated Fat:3.63g
22.72%
Carbohydrates:283g
94.33%
Net Carbohydrates:238.19g
86.62%
Sugar:10.41g
11.57%
Cholesterol:4.65mg
1.55%
Sodium:1377.07mg
59.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.58g
89.17%
Phosphorus:2028.15mg
202.82%
Fiber:44.8g
179.22%
Magnesium:465.6mg
116.4%
Manganese:2.26mg
113.2%
Vitamin B6:1.5mg
75.11%
Calcium:613mg
61.3%
Zinc:8.66mg
57.72%
Selenium:40.07µg
57.24%
Copper:1.13mg
56.71%
Iron:9.59mg
53.26%
Vitamin B3:10.41mg
52.04%
Vitamin B1:0.72mg
48.26%
Potassium:1661.41mg
47.47%
Vitamin B2:0.6mg
35.37%
Folate:109.25µg
27.31%
Vitamin E:3.13mg
20.86%
Vitamin C:13.58mg
16.46%
Vitamin A:754.48IU
15.09%
Vitamin B5:1.12mg
11.22%
Vitamin K:11.62µg
11.07%
Vitamin B12:0.12µg
1.99%
Source:My Recipes