Black Bean and Salmon Tostadas

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Pickled jalapeños, cilantro, and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with brown rice cooked with diced tomatoes and onions or salsa.

Yield: 4 servings, 2 tostadas each
Prep Time: 25 minutes
Total Time: 25 minutes

Recipe Ingredients
8 6-inch corn tortillas
Canola oil cooking spray
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
1 avocado, diced
2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
2 cups coleslaw mix (see Tip) or shredded cabbage
2 tablespoons chopped cilantro
1 15-ounce can black beans, rinsed
3 tablespoons reduced-fat sour cream
2 tablespoons prepared salsa
2 scallions, chopped
Lime wedges (optional)

Recipe Preparation

  1. Position racks in upper and lower thirds of the oven; preheat to 375°F.
  2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
  3. Combine salmon, avocado, and jalapeños in a bowl. Combine cabbage, cilantro, and the pickling juice in another bowl. Process black beans, sour cream, salsa, and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on high until hot, about 2 minutes.
  4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Recipe Tip: Look for convenient preshredded cabbage-and-carrot coleslaw mix near other prepared vegetables in the produce section of the supermarket.

Recipe Nutrition
 Per serving:
319 calories
11 g fat (2 g sat, 6 g mono)
16 mg cholesterol
43 g carbohydrate
0 g added sugars
16 g protein
12 g fiber
352 mg sodium
670 mg potassium

Nutrition Bonus
Vitamin C: 60% daily value (DV)
Folate: 27% DV
Potassium: 19% DV
Iron: 18% DV
Source of omega-3s
2 carbohydrate servings
Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat

Recipes © 2004-2011 Eating Well, Inc. All rights reserved. Reprinted with permission.

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