LOW-FAT CHICKEN TOSTADA SALAD

Low-Fat Chicken Tostada Salad image

Provided by Debs Recipes

Categories Chicken

Time 20m

Yield 3 serving(s)

Number Of Ingredients 15

4 -5 corn tortillas (1 - 1.5 per serving)
nonstick cooking spray (such as PAM)
1 1/2 cups cooked chicken, diced (3/4 pound before cooking)
3/4 cup canned black beans, rinsed and drained (half of a 15-ounce can)
1/3 cup chicken broth
1 teaspoon minced garlic
1 teaspoon taco seasoning mix
1 teaspoon cumin
1 head red leaf lettuce, torn into bite-sized pieces (about 6 cups torn pieces)
1 small red onion, sliced into thin rings
1 cup grape tomatoes, halved
3 tablespoons sliced jalapenos (canned type, as many as your "heat-meter" will allow)
3/4 cup grated reduced-fat cheese (cheddar-jack or Mexican-blend recommended)
reduced-fat sour cream
salsa

Steps:

Spray each tortilla lightly one one side only with no-stick cooking spray; cut each tortilla in half then into cross-wise scant-1/2" strips; spread tortilla strips evenly across baking sheet and place into a 400°F oven for 8 minutes (tossing strips after 4 minutes for even baking) until they are a very light golden-brown; remove from oven and set aside.
Meanwhile, combine chicken, beans, broth, garlic, taco seasoning, and cumin in a small saucepan; simmer 10-15 minutes, or until broth is fully absorbed so that the moist chicken mixture is warmed and flavorful; drain away any excess broth if necessary or desired.
Toss lettuce, onion rings, tomatoes, and jalapeños together; divide lettuce mixture evenly between three serving plates; spread a large spoonful (almost ¾ cup) of chicken mixture across top of each plate of lettuce; add some grated cheese then a handful of baked tortilla strips; garnish each salad with a small dollop of sour cream and salsa as desired.

Nutrition Facts : Calories 287.9, Fat 6.5, SaturatedFat 1.5, Cholesterol 52.5, Sodium 414.3, Carbohydrate 32.3, Fiber 8.2, Sugar 2.1, Protein 25.8