|Water||3 Cup (48 tbs)|
|Onion||1⁄4 Medium, coarsely chopped|
|Skinless boneless chicken breasts||1 Pound|
|Canned fat free refried beans||2 Cup (32 tbs)|
|Shredded lettuce||3 Cup (48 tbs)|
|Finely chopped onions||1⁄2 Cup (8 tbs)|
|Tomatoes||2 , chopped|
|Avocado||1 Medium, halved, seeded, peeled and sliced|
|Shredded reduced fat cheddar cheese||3 Ounce (3/4 Cup)|
|Salsa||1 Cup (16 tbs)|
Preheat the oven to 400°.
In a medium saucepan, combine the water, coarsely chopped onions, salt and bay leaves.
Bring to a boil, then add the chicken.
Reduce the heat to medium.
Cover and simmer for 10 to 15 minutes or until the chicken is no longer pink and is very tender.
Remove the chicken from the saucepan.
Using two forks, shred it into small pieces.
Meanwhile, spray two cookie sheets with no-stick spray.
Place the tortillas on the cookie sheets in a single layer.
Lightly spray the tortillas with the no-stick spray.
Bake for 5 minutes.
Turn the tortillas over and bake for 3 to 4 minutes more or until golden brown.
Transfer the tortillas to a wire cooling rack.
To assemble the tostadas, spread about 2 tablespoons of the beans on each tortilla.
Then top each with the chicken, lettuce, finely chopped onions, tomatoes, avocado and cheese.
Drizzle each with the salsa.
Calories 478 Calories from Fat 113
% Daily Value*
Total Fat 13 g19.7%
Saturated Fat 5.1 g25.5%
Trans Fat 0 g
Cholesterol 51.8 mg17.3%
Sodium 755.5 mg31.5%
Total Carbohydrates 60 g19.9%
Dietary Fiber 10.5 g42.1%
Sugars 5.7 g
Protein 32 g64.8%
Vitamin A 192.2% Vitamin C 61.8%
Calcium 29.2% Iron 31%
*Based on a 2000 Calorie diet