Roasted Corn and Chicken Tostadas Recipe

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Ingredients:

Serving

1 (7 inch) whole wheat flour tortillas or 1 (7 inch) flour tortillas
nonstick cooking spray
1/3 cup frozen whole kernel corn
1 tsp vegetable oil
4 oz boneless skinless chicken breasts, cut into bite-size pieces
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 cup salsa
1/4 cup canned black beans, rinsed and drained
1 cup shredded lettuce
2 tbsp shredded reduced-fat cheddar cheese
1 tbsp nonfat sour cream

Directions:

Lightly coat both sides of tortilla with cooking spray. Place on baking sheet. Bake at 400°F about 10 minutes or until crisp.
Meanwhile, in small nonstick skillet coated with cooking spray cook corn over medium-high heat for 1 to 3 minutes or until beginning to brown, stirring frequently. Remove from skillet. Set aside.
In same skillet heat oil. Add chicken, chili powder and cumin. Cook and stir over medium-high heat for 2-3 minutes or until chicken is no longer pink. Stir in salsa, beans and corn. Heat through.
Place tortilla on serving plate. Top with lettuce, chicken mixture, cheese ad sour cream. Serve immediately.
MAKE IT A MEAL:.
-1 container (6 ounce) low-fat lemon yogurt topped with 1/3 cup raspberries or blueberries and 1 tablespoon reduced-fat whipped topping.
-1/2 cup orange juice mixed with 1/2 to 1 cup sparkling water.
(Total Calories: 270).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	468.86 Kcal (1963 kJ)
Calories from fat	117.47 Kcal
		% Daily Value*
Total Fat	13.05g	20%
Cholesterol	79.02mg	26%
Sodium	969.85mg	40%
Potassium	1479.38mg	31%
Total Carbs	49.31g	16%
Sugars	5.21g	21%
Dietary Fiber	11.27g	45%
Protein	41.36g	83%
Vitamin C	2.6mg	4%
Iron	3.3mg	18%
Calcium	249.5mg	25%

Amount Per 100 g
Calories	140.39 Kcal (588 kJ)
Calories from fat	35.17 Kcal
		% Daily Value*
Total Fat	3.91g	20%
Cholesterol	23.66mg	26%
Sodium	290.4mg	40%
Potassium	442.96mg	31%
Total Carbs	14.76g	16%
Sugars	1.56g	21%
Dietary Fiber	3.37g	45%
Protein	12.38g	83%
Vitamin C	0.8mg	4%
Iron	1mg	18%
Calcium	74.7mg	25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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