Zucchini, Black Bean and Corn Tostadas!

I have always wanted to make tostadas without using fried tortillas – and today I figured out how to do it! The secret is to use a broiler and cooking spray 🙂 But more on that later. I found this great healthy recipe for vegetarian tostadas on self.com and it turned out to be soo yummy! My slightly modified recipe is below – along with my tips on how to make homemade tostada shells without frying them!

Ingredients

• 1 tbsp olive oil
• 1.5 cups fresh white or yellow corn kernels
• 1 cup chopped red onion
• 3 cloves garlic, finely chopped
• 4 medium tomatoes, roughly chopped
• 3 medium zucchini, diced
• 1 15oz can black beans, rinsed and drained
• 1 teaspoon dried oregano
• 1/4 teaspoon freshly ground black pepper
• 8 warm corn tortillas (this serves 4 people – 2 tostadas per person) – make sure you get the corn tortillas that have 70-80 calories and 2g fiber per tortilla
• Tomatillo (green) salsa
• Grated Monterey Jack Cheese or Mexican 4 cheese blend
• Salt to taste

Directions – Tostada Shells

1. Preheat broiler to 350 degrees. Spray a baking sheet with cooking spray.

2. Warm up the corn tortillas in a microwave, wrapped in a paper towel (about 30 seconds)

3. Place the corn tortillas on the baking sheet, spray tops of tortillas lightly with cooking spray.

4. Put the tortillas under the broiler, bake until golden brown and crispy (picture below)

Finished Tostada Shells

Closeup

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Directions – Filling

1. Heat a pan over medium high heat, spray with cooking spray. Toast corn for 5 minutes, stirring, season with salt (to taste). Remove corn, set aside.

2. Heat 1 Tbsp olive oil in the pan, add onions, garlic, tomatoes to the pan. Let cook for 10 minutes. Add zucchini, cook until tender – 10 to 12 minutes.

3. Add corn, beans, oregano, pepper, salt to taste (if needed). Cook 3 minutes

4. Split filling among the tostada shells, top with 2-4 tsp salsa and no more than 1-2 Tbsp of cheese

Nutritional Info

460 calories per 2 tacos, 12.2 g fiber, 13.8 g protein

Filling - fully cooked

Tostadas - being assembled

Finished product

Yum!