Candace's Favorite Things

Friday, September 2, 2011

FRIDAY'S FESTIVE FARE,.."Black Bean & Salmon Tostadas"

Black Bean & Salmon Tostadas

Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or sals

4 servings, 2 tostadas each
Active Time: 25 minutes
Total Time: 25 minutes


8 6-inch corn tortillas

Canola oil cooking spray

1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained

1 avocado, diced

2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided

2 cups coleslaw mix (see Tip) or shredded cabbage

2 tablespoons chopped cilantro

1 15-ounce can black beans, rinsed

3 tablespoons reduced-fat sour cream

2 tablespoons prepared salsa

2 scallions, chopped

Lime wedges (optional)


1.Position racks in upper and lower thirds of the oven; preheat to 375°F.

2.Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.

3.Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.

4.To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Tips & Notes

Kitchen tip: Look for convenient preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

Per serving: 319 calories;
11 g fat ( 2 g sat , 6 g mono ); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.

***From EatingWell: January/February 2010

See, eating well can be delicious! It just takes a change of MIND!
Enjoy this Fabulous recipe from Eating Well Magazine and let me know what you think.
Hey, if it starts wtih Black Beans and can never go wrong.

Don't forget; TO WATCH WBAL TV's 11 FITNESS TOMORROW  9/3  AT 6:45 AM !
I'll be doing the run down on lululemon's Salutation Nation event that will be happening Next Sat. 9/10 ....wearing their hot gear I might add and then come back here to visit my blog where I will repost the article featuring the benefits of yoga and all the details of the event...until tomorrow...EAT WELL, LIVE WELL....


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