Chicken and Bean Tostadas
(Main Dish)

INGREDIENTS

3/4 pound boneless skinless chicken breasts, cut in 3/4-inch pieces
1 green, red or yellow bell pepper, diced
1 cup chopped yellow onion
2 teaspoons ground cumin
1 cup chunky salsa, divided
1 can (15 ounces) fat-free refried beans
8 prepared tostada shells
1/4 cup chopped fresh cilantro or green onion
Cooking spray

DIRECTIONS

Coat large nonstick skillet with cooking spray. Heat over medium heat until hot. Add chicken, bell pepper, onion and cumin. Cook, stirring occasionally, 6 minutes or until chicken is no longer pink. Stir in 3/4 cup salsa. Reduce heat. Simmer 5 to 6 minutes or until chicken is no longer pink in center.

Meanwhile, combine beans with remaining 1/4 cup salsa. Heat in microwave on HIGH (100% power) 3 minutes or in saucepan over medium-low heat until hot, stirring occasionally. Spread mixture over tostada shells. Top with chicken mixture and cilantro.

CALORIES: 349 (23% from fat). FAT: 8g (sat: less than 1g). PROTEIN: 27g. CARB: 39g. FIBER: 7g. CHOL: 49mg. Sodium: 766mg.

SERVINGS: 4 (serving size — 2 tostada shells, 1/3 cup bean mixture and 2/3 cup chicken)

Recipe from Diabetic Cooking, May/June, 2008.