Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•25 Min.Prep Time•10 Min.Cook Time•
原料：
1/2 c. fresh spinach, julienne cut "shoestring strips"
1/2 c. fresh romaine lettuce, julienne cut "shoestring strips"
2 1/4 tsp. salt-free chili-lime seasoning blend*
1 3/4 c. canned low-sodium refried beans, fat-free
3/4 c. fresh green bell pepper, seeded, diced
3/4 c. fresh onions, peeled, diced
1 1/4 c. canned low-sodium corn, drained, rinsed
6 whole-grain tostada shells
6 Tbsp. reduced-fat Mexican cheese blend, shredded (1 1/2 oz.)
1 c. fresh carrots, peeled, shredded
1/2 c. low-sodium salsa, mild
1/2 c. fat-free sour cream
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Substitute for salt-free chili-lime seasoning:
-
Salt-Free Taco Seasoning Blend
1 tsp. dried onion
1 tsp. chili powder
1/2 tsp. ground cumin
1/2 tsp. crushed red pepper
1/2 tsp. garlic powder
1/4 tsp. oregano
1/2 tsp. cornstarch
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Combine all ingredients. If using immediately do not add cornstarch.
Store in an airtight container.
说明：
- Preheat oven to 350°F.
- Combine spinach and lettuce in bowl and set aside.
- In a medium mixing bowl, combine salt-free seasoning blend and refried beans. Set aside.
- In a small skillet, coated with nonstick cooking spray, cook green peppers, onions, and corn for 3-4 minutes. Set aside.
- For each pizza, place 1/4 cup of bean filling on tostada shell. Spread mixture evenly using the back of a spoon. Top with 1/3 cup sautéed vegetable mixture. Lightly sprinkle 1 Tbsp. of cheese on top.
- Place tostadas on a large baking sheet coated with nonstick cooking spray. Bake until cheese is melted, about 2 minutes.
- Remove tostadas from oven. Top each tostada with about:
- 1 Tbsp. spinach/lettuce mixture
- 2 1/2 Tbsp. carrots
- 1 Tbsp. salsa
- 1 Tbsp. sour cream.
Serve immediately.
For more recipes or information, please visit teamnutrition.usa.gov
营养：
| 成分 | 数值 |
|---|
| Calories | 206 |
| Total Fat | 6g |
| Saturated Fat | 2g |
| Cholesterol | 7mg |
| Total Carbs | 32g |
| Fiber | 6g |
| Protein | 9g |
| Sodium | 290mg |