Veggie Tostada

By Anne – July 11, 2011

This simple but satisfying vegetable tostada combines summer favorites such as chayote squash with ripe avocado and red bell peppers.(with Anne Wilfong, RD, LD)WHAT YOU NEED
4 8-inch wheat tortillas
1 tablespoon olive oil
1/2 red onion, diced
1 garlic clove, finely minced
2 small chayote squash, diced
1 red bell pepper, diced
1/2 cup frozen corn, thawed
1/2 12 oz. can 365 brand black beans, well drained
1 bag of Frontera New Mexico taco skillet sauce with roasted tomato and mild red chiles
1/2 teaspoon ground black pepper
1/4 cup avocado, cubed
1/4 cup cilantro, chopped
1/2 cup salsa
1 cup swiss chard, chopped
1/4 cup Monterey jack cheese, shreddedHOW TO MAKE IT

[1] Preheat oven to 375 degrees.

[2] Spray each tortilla with cooking spray and place on baking sheet in oven. Bake tortillas until slightly crisp, approximately 5 minutes, set aside.

[3] Heat olive oil in non- stick skillet, add the onion, garlic and chayote squash, and cook over medium high heat until tender, approximately 5 minutes.

[4] Add the pepper, corn and black beans to the squash mixture and cook for an additional 5 minutes.

[5] Stir in the Frontera taco sauce and season vegetable mixture with black pepper, cook for an additional 2 minutes until mixture is thoroughly heated.

[6] Spread approximately 1 cup of vegetable mixture on each tortilla and top with 1 tablespoon avocado, 1 tablespoon of cilantro, 2 tablespoons of salsa, 1/4 cup of swiss chard and 1 tablespoon of Monterey jack cheese. Serve immediately.

Makes 4 tostadas.

Chayote squash, also known as pear squash, is high in vitamin C and can be eaten either raw or cooked.

Calories 339
Protein 11 g
Carbohydrates 45 g
Fat 15 g
Sodium 580 mgs
Fiber 8 g

At-home Cost: $2.25 per serving
Restaurant Cost: $5.75 per serving

Registered and licensed dietitians, Alexa Sparkman and Anne Wilfong, can provide reliable, objective nutrition information, separate facts from fads and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or

This recipe is brought to you by Whole Foods Market.


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