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Turkey Tostadas

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Turkey Tostadas
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  • Makes: 4 servings

These tostadas are layered with refried beans, turkey, and cheese to create a delicious and easy dinner. Top with tomatoes, lettuce, and onions to increase your veggies.

Ingredients

  • 2 cup cooked turkey (cut into bite-size pieces, or 2 cups ground turkey, browned in a skillet and drained)
  • 2 tablespoon taco seasoning (chili)
  • 1 1/2 cup water
  • 4 corn tortillas
  • 1/4 cup refried beans (low-fat or fat-free)
  • 1/4 cup Cheddar or Monterey Jack cheese (shredded, low-fat)
  • 1/2 cup tomatoes (chopped)
  • 1/2 cup lettuce (shredded)
  • 2 tablespoon onion (chopped)
  • 8 tablespoon taco sauce (1/2 cup)
  • plain yogurt (low-fat or fat-free optional)
  • guacamole (or mashed avacado optional)

Directions

1. Wash and prepare vegetables.

2. In a large skillet over medium heat, combine turkey, taco seasoning, and water.

3. Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.

4. Place tortillas on a cooking sheet. Bake at 375° for 4-7 minutes or until tortillas are crispy.

5. Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.

6. Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.

7. Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.

Notes

Recipe analysis includes light meat turkey without skin.

Learn more about:

Source: UMass Extension Nutrition Education Program, CHOICES Steps Toward Health

Nutrition Information

Serving Size: 1 tostada (276g)
Nutrients Amount
Calories 197
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 53 mg
Sodium 699 mg
Total Carbohydrate 19 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 24 g
Vitamin D 0 mcg
Calcium 69 mg
Iron 1 mg
Potassium 434 mg
N/A - data is not available
Nutrients Amount
Calories 197
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Omega 3 - EPA 3 mg
Omega 3 - DHA 3 mg
Cholesterol 53 mg
Total Carbohydrate 19 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars 0 g
Protein 24 g
Minerals
Calcium 69 mg
Potassium 434 mg
Sodium 699 mg
Copper 151 mcg
Iron 1 mg
Magnesium 54 mg
Phosphorus 306 mg
Selenium 24 mcg
Zinc 2 mg
Vitamins
Vitamin A 35 mcg RAE
Vitamin B6 1 mg
Vitamin B12 1 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 11 mcg
Folate -404 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 9 mg
Choline 66 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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