nutritional information

Per SERVING:

  • Calories: 480
  • Protein: 27 g
  • Total Fat: 16 g
  • Saturated Fat: 4 g
  • Carbohydrates: 59 g
  • Cholesterol: 10 mg
  • Sodium: 1 mg
  • Fiber: 12 g
  • Sugar: 3 g

Tofu Tostadas

Serves 4

30 minutes or fewer

Breaking the rules, this very Americanized version of the Mexican tostada—traditionally a crisped corn tortilla used as a base for assorted savory toppings—calls for using flour tortillas instead of corn tortillas, and a quick browning in a hot skillet rather than a deep-frying of the tortillas until crisp. For another variation, use broccoli slaw (available in most supermarkets’ produce sections) instead of the shredded lettuce. Kick up the heat by using a hot salsa, if you want. Because eating a tostada is really like eating a hearty salad, you can splurge on dessert with fudgey brownies scented with cinnamon.
  • ½ cup salsa
  • 1 15.5-oz. can nonfat black or pinto vegetarian refried beans
  • 6 oz. barbecue-seasoned baked tofu, diced
  • 4 7- to 8-inch flour tortillas
  • 2 cups broccoli slaw or shredded lettuce
  • 1 avocado, diced
  • 1 tomato, diced
  • 1 cup shredded low-fat cheddar cheese
  1. Combine the salsa, refried beans and tofu in a large saucepan, and heat over medium heat until warmed through.
  2. Spray a large skillet or griddle with nonstick cooking spray, and heat the tortillas, one at a time, over medium heat until the tortilla begins to brown and turn slightly crispy. Adjust the heat, and continue spraying the skillet to prevent burning or toughening of the tortillas.
  3. Place the cooked tortillas on individual serving plates, and spoon 1 cup bean mixture over each tortilla, smoothing out to edges. Top with 1/2 cup broccoli slaw or shredded lettuce, 1/4 diced avocado, 1/4 diced tomato and 1/4 cup cheese. Repeat with remaining ingredients, and serve hot.

 

October 2004

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