Chicken & Summer Vegetable Tostadas

Health score
15%
Chicken & Summer Vegetable Tostadas
45 min.
4
418kcal

Suggestions


Get ready to tantalize your taste buds with these delightful Chicken & Summer Vegetable Tostadas! Perfect for lunch or dinner, this vibrant dish combines tender chicken breast tenders with a medley of fresh summer vegetables, all nestled on a crispy tortilla. In just 45 minutes, you can whip up a meal that serves four, making it an ideal choice for family gatherings or casual get-togethers with friends.

Each tostada is a burst of flavor, featuring the sweetness of fresh corn, the crunch of zucchini, and the aromatic touch of cilantro. The addition of salsa verde adds a zesty kick that elevates the dish to new heights. With a caloric count of 418 kcal per serving, you can indulge without the guilt!

Whether you're a seasoned cook or just starting your culinary journey, this recipe is straightforward and fun to make. The combination of spices, including ground cumin and black pepper, brings out the best in the chicken, while the melted Monterey Jack cheese adds a creamy finish that ties everything together. So, gather your ingredients and get ready to impress your loved ones with these scrumptious tostadas that are sure to become a new favorite!

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoons canola oil 
  • 12 ounces chicken breast 
  • 8-inch flour tortilla fat-free ()
  • tablespoons cilantro leaves fresh divided chopped
  • cup ears corn fresh ( 2 ears)
  • teaspoon ground cumin 
  • 0.3 teaspoon kosher salt 
  • 0.8 cup monterrey jack cheese shredded
  • cup onion red chopped ( 1)
  • 0.5 cup salsa verde 
  • cup zucchini chopped

Equipment

  • frying pan
  • baking sheet
  • broiler

Directions

  1. Preheat broiler.
  2. Combine first 3 ingredients, stirring well.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Sprinkle the spice mixture evenly over chicken.
  5. Add chicken to pan; saut for 3 minutes.
  6. Add onion, corn, and zucchini to pan; saut 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.
  7. 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.
  8. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro.
  9. Serve immediately.

Nutrition Facts

Calories418kcal
Protein28.36%
Fat34.31%
Carbs37.33%

Properties

Glycemic Index
43
Glycemic Load
8.95
Inflammation Score
-7
Nutrition Score
20.607391196748%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.48mg

Nutrients percent of daily need

Calories:417.7kcal
20.89%
Fat:15.88g
24.44%
Saturated Fat:6.34g
39.6%
Carbohydrates:38.89g
12.96%
Net Carbohydrates:35.3g
12.84%
Sugar:8.52g
9.47%
Cholesterol:73.29mg
24.43%
Sodium:960.12mg
41.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.54g
59.08%
Selenium:42.18µg
60.25%
Vitamin B3:12mg
60%
Phosphorus:436.21mg
43.62%
Vitamin B6:0.82mg
40.95%
Vitamin B1:0.41mg
27.08%
Calcium:257.16mg
25.72%
Manganese:0.47mg
23.34%
Vitamin B2:0.37mg
21.98%
Folate:85.68µg
21.42%
Potassium:702.32mg
20.07%
Vitamin B5:1.72mg
17.16%
Iron:3.06mg
16.98%
Magnesium:64.17mg
16.04%
Vitamin C:13.19mg
15.98%
Fiber:3.59g
14.37%
Zinc:1.76mg
11.74%
Vitamin A:522.87IU
10.46%
Vitamin K:8.56µg
8.15%
Copper:0.14mg
7.06%
Vitamin B12:0.35µg
5.77%
Vitamin E:0.66mg
4.42%
Vitamin D:0.21µg
1.41%
Source:My Recipes