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    You are in: Home / Recipes / Low-Fat Chicken Tostada Salad Recipe
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    Low-Fat Chicken Tostada Salad

    Low-Fat Chicken Tostada Salad. Photo by PaulaG

    1/2 Photos of Low-Fat Chicken Tostada Salad

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    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    5 mins

    15 mins

    Deb's Recipes's Note:

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

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    Ingredients:

    Servings:

    Units: US | Metric

    • 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

    Directions:

    1. 1
      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.
    2. 2
      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.
    3. 3
      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.

    Ratings & Reviews:

    • on March 12, 2008

      45

      Very good. It was also VERY easy to make. Thanks for the great recipe! I look forward to making it again. :)

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on September 04, 2007

      45

      I used the chicken mixture in step 2 and put it on store-bought tostadas. Yummy! Will make again. Thanks.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on August 31, 2007

      45

    Read All Reviews (8)

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    Nutritional Facts for Low-Fat Chicken Tostada Salad

    Serving Size: 1 (372 g)

    Servings Per Recipe: 3

    Amount Per Serving
    % Daily Value
    Calories 287.9
     
    Calories from Fat 58
    20%
    Total Fat 6.4 g
    9%
    Saturated Fat 1.5 g
    7%
    Cholesterol 52.5 mg
    17%
    Sodium 414.3 mg
    17%
    Total Carbohydrate 32.2 g
    10%
    Dietary Fiber 8.2 g
    32%
    Sugars 2.0 g
    8%
    Protein 25.7 g
    51%

    The following items or measurements are not included:

    reduced-fat cheese

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