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Tostadas Delgadas

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Tostadas Delgadas
En Español

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  • Makes: 8 servings
  • Cook Time: 17 minutes

Crisp tortillas, refried beans and layers of fresh veggies make this a tasty and healthy vegetarian option.

Ingredients

  • 8 flour tortillas
  • 2 cup refried beans (fat-free)
  • 2 cup lettuce (shredded)
  • 1 cup tomatoes (diced)
  • 1 cup cheese (grated)

Directions

1. Wash hands and cooking area.

2. Turn on oven to 350°F.

3. Place tortillas on a cookie sheet and put in oven for 10 minutes or until crispy.

4. Wash and cut your lettuce and tomatoes.

5. Spread two large tablespoons of refried beans on each tortilla.

6. Top with shredded lettuce, diced tomatoes, and grated cheese.

7. Serve immediately and refrigerate leftovers.

Source: Texas Cooperative Extension, The Texas A&M University System, Expanded Nutrition Program

Nutrition Information

Serving Size: 1 tostada (160g)
Nutrients Amount
Calories 268
Total Fat 9 g
Saturated Fat 4 g
Cholesterol 15 mg
Sodium 667 mg
Total Carbohydrate 35 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 194 mg
Iron 3 mg
Potassium 378 mg
N/A - data is not available
Nutrients Amount
Calories 268
Total Fat 9 g
Saturated Fat 4 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 15 mg
Total Carbohydrate 35 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars 0 g
Protein 11 g
Minerals
Calcium 194 mg
Potassium 378 mg
Sodium 667 mg
Copper 186 mcg
Iron 3 mg
Magnesium 41 mg
Phosphorus 210 mg
Selenium 17 mcg
Zinc 1 mg
Vitamins
Vitamin A 70 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 19 mcg
Folate 135 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 21 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Grains
1 3/4 ounces
Protein Foods
1 1/4 ounces
Dairy
1/3 cups

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