Thursday, July 10, 2008

Chicken and Summer Vegetable Tostadas

Dinner Tonight from Cooking Light

Served with black beans and Knorr Fiesta spanish rice.


Chicken and Summer Vegetable Tostadas

Ingredients
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons canola oil
12 ounces chicken breast tenders (chopped)
1 cup chopped red onion (about 1)
1 cup fresh corn kernels (about 2 ears)
1 cup chopped zucchini (about 4 ounces)
1/2 cup green salsa
3 tablespoons chopped fresh cilantro, divided
4 (8-inch) fat-free flour tortillas
Cooking spray
1 cup (4 ounces) shredded Monterey Jack cheese

Preparation
Preheat broiler.Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat.
Sprinkle the spice mixture evenly over chicken.
Add chicken to pan; sauté for 3 minutes.
Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro.
Cook 2 minutes or until liquid almost evaporates, stirring frequently.

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 about 3/4 cup 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 serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.
*You can use regular instead of green salsa. Also, I used frozen corn.


Yield
4 servings

Nutritional Information
CALORIES 398(30% from fat); FAT 13.1g (sat 5.9g,mono 4.1g,poly 1.2g); IRON 1.4mg; CHOLESTEROL 75mg; CALCIUM 236mg; CARBOHYDRATE 36.7g; SODIUM 799mg; PROTEIN 32.5g; FIBER 3.1g

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4 comments:

Heavenly Dragonfly said...

Hi Maree! It's Kristy from TDP!

HUGS!

modkidboutique said...

Great recipe, Maree. I love all the step-by-step pictures! I am adding you to the Cook It. Blog It! blogroll right now. Welcome! :)

sara said...

Oh, YUM!! I am bookmarking you; I LOVE the pics from your meal & the recipe looks perfect for my weight loss goals!

You look great; I can see where Melissa gets her good looks :)

Leslie said...

Yummy Yummy Maree. I'm going to love your blog so much. Love all the pictures you have posted. What kind of camera are you using? Please do tell.