sylvage (iou) and Tex-Mex Tostadas (recipes)

sylvage (iou)

sylvage noun.rare. ME-L18.
[formed as SYLVA + -AGE.]
Woody growth, wooded or wild country.

Tex-Mex Tostada

Yield: Makes 4 servings

Ingredients:

4(8-inch) fat-free flour tortillas

Nonstick Cooking spray

1green bell pepper, diced

3/4pound boneless skinless chicken breasts, cut into strips

1-1/2teaspoons minced garlic

1teaspoon chili powder

1teaspoon ground cumin

1/2cup chunky salsa, divided

1/3cup sliced green onions

1cup canned fat-free refried beans

1medium tomato, diced

1/4cup fat-free or reduced-fat sour cream (optional)

Preparation:

1.Preheat oven to 450°F. Place tortillas on Baking sheet; coat both sides with Cooking spray. Bake 5 minutes or until lightly browned and crisp. Set aside.2.Coat large nonstick skillet with Cooking spray. Add bell pepper; cook and stir 4 minutes. Add chicken, garlic, chili powder and cumin; cook and stir 4 minutes or until chicken is no longer pink in center. Add 1/4 cup salsa and green onions; cook and stir 1 minute. Remove skillet from heat; set aside.3.Combine refried beans and remaining 1/4 cup salsa in microwavable bowl. Cook, uncovered, at HIGH 1-1/2 minutes or until beans are heated through. 4.Spread bean mixture evenly over tortillas. Spoon chicken mixture and tomato over bean mixture. Garnish with sour cream, if desired.

Nutritional Information:

Serving Size: 1 tostada

Fiber

11 g

Carbohydrate

30 g

Cholesterol

52 mg

Saturated Fat

1 g

Total Fat

3 g

Calories from Fat

9 %

Calories

251

Protein

26 g

Sodium

707 mg

Dietary Exchange:

Meat

2

Starch

2

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