Summer Veggie Tostadas and a Cauliflower Black Bean Salad

Just wanted to share these great recipes I found (and only slightly modified to fit what I could find at the grocery store and/or had on hand) and had for dinner last night! And leftovers of tonight. These were so good!! Definitely going to repeat them very soon!


Summer Veggie Tostadas


2 teaspoons canola oil
10 ounces cooked chicken breast, cubed
1 red onion, chopped
1 cup frozen corn
1 large zucchini, chopped (about 1 cup)
1 cup salsa verde
4 (8-inch) fat-free flour tortillas
Cooking spray
1 cup Monterey Jack cheese, shredded
Fresh cilantro for topping, optional


Preheat broiler.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, corn, and zucchini to pan; sauté for 5 minutes or until onions are translucent.
Add chicken and cook an additional 2 minutes.
Stir in salsa and stir until most of the liquid cooks off, about 2 minutes.

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 with 1/4 of the 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. Sprinkle each with cilantro if desired. Serve immediately.




Nutrition Facts

4 Servings

Amount Per Serving

Calories 356.8

Total Fat 15.0 g

Saturated Fat 5.1 g

Polyunsaturated Fat 1.6 g

Monounsaturated Fat 2.7 g

Cholesterol 68.9 mg

Sodium 931.3 mg

Potassium 271.6 mg

Total Carbohydrate 14.8 g

Dietary Fiber 17.9 g

Sugars 2.5 g

Protein 31.8 g

Vitamin A 8.3 %

Vitamin B-12 4.5 %

Vitamin B-6 23.5 %

Vitamin C 12.3 %

Calcium 31.0 %

Copper 2.7 %

Folate 5.0 %

Iron 9.0 %

Magnesium 8.6 %

Manganese 4.3 %

Niacin 43.2 %

Pantothenic Acid 7.1 %

Phosphorus 17.8 %

Riboflavin 6.0 %

Selenium 18.5 %

Cauliflower and Black Bean Salad


2 tablespoons olive oil
1 teaspoon cumin
1 medium chopped onion
salt, to taste
1 green pepper, diced
4 cloves garlic, minced
1 teaspoon red pepper flakes
1 head cauliflower, cut into bite-site pieces
1 can of black beans rinsed and drained


1. In a pan over medium heat, heat the olive oil and cumin together for 1 minute.
2. Add the onion and salt; sauté for 6 minutes.
3. Add the bell pepper, garlic, pepper flakes and cook 1 minute. Add the cauliflower and cover, cooking for 6 minutes.
4. Add black beans; heat for 1 minute.
5. Serve warm or store in the fridge till cool and serve cold.

Nutrition Facts

Servings Per Recipe: 4
Serving Size: 1 serving

Amount Per Serving

Calories 122.2

Total Fat 0.7 g

Saturated Fat 0.0 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.0 g

Cholesterol 0.0 mg

Sodium 384.4 mg

Potassium 346.5 mg

Total Carbohydrate 26.9 g

Dietary Fiber 7.5 g

Sugars 1.9 g

Protein 7.5 g

Vitamin A 2.3 %

Vitamin B-12 0.0 %

Vitamin B-6 14.6 %

Vitamin C 104.4 %

Calcium 7.3 %

Copper 3.9 %

Folate 13.9 %

Iron 14.4 %

Magnesium 4.7 %

Manganese 10.5 %

Niacin 3.1 %

Pantothenic Acid 5.6 %

Phosphorus 5.2 %




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