Who doesn’t love tostadas? With the right ingredients, they can love you back!.

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  • Preparation Time

    15 minutes

  • Cooking Time

    20 minutes

  • Difficulty Rating

    1

  • Health Level

    5

  • Serves

    2

Total Shares 0

Ingredients

  1. 1 medium or 2 small whole grain flour or corn tortilla, preferably sprouted
  2. ½ cup / 128 g non-fat refried black beans, preferably sprouted
  3. ¼ cup / 35 g chicken breast, preferably pastured, roasted and chopped or shredded
  4. 1 cup / 35 g lettuce, shredded
  5. ½ tomato, chopped
  6. 2 Tbsp. / 30 g avocado, chopped or mashed
  7. ½ cup / 120 g low-fat sour cream + low-fat Greek yogurt mixture, preferably organic pastured
  8. ¼ cup / 60 ml tomato salsa
  9. ¼ cup / 30 g low-fat cheddar cheese, shredded, preferably pastured

Directions

  1. Heat refried beans and tortillas separately and place beans, chicken, cheese, lettuce, tomato, avocado, sour cream/Greek yogurt mixture, salsa on tortilla.

Grated Asiago or Parmesan cheese may be added (½ oz / 15 g = 1 protein exchange).

Serving size:½ tostada

Exchanges per Serving: 1½ Carbs, 2 Protein, 0 Fat

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Comments 15

    • Ossie-Sharon

      Hi, Tammy. Keto does indeed mean no (or very, very low) carbs. This menu isn’t one of those considered keto, as you noticed. 🙂 If you want to make it keto-friendly, double the avocado and sour cream, leave out the beans, and use lettuce leaves instead of tortillas.

  3. sharongormley

    What does the exchanges per serving mean? Are you allowed certain amounts of each, each day and this is part of monitoring your individual range? If you could tell me where to look to read up on t this, I will and then I’ll be able to join in!

  4. Ossie-Sharon

    Hi, sharjo. No need – we just post the ideal products. As long as you are using unrefined and relatively unprocessed foods – ESPECIALLY if you are buying from a farmer – you will already be benefiting 🙂

  5. sharjo47

    I just joined and I have been reading through the recipes and am finding they call for a lot of things you cannot find in a grocery store, I am retired and cannot afford these items, can I use regular eggs etc. I buy my eggs from a farmer.

  6. Ossie-Sharon

    Hi, Violet. Many of our recipes are in the Menu Planner lists, but for the ones that have not yet made it in, you can just select something similar and make the swap at meal time. Taking this recipe as an example, you can select “Chicken and Black Bean Quesadilla” as a placesaver.

  7. Ossie-Sharon

    Hi, Sylvie. Some of our recipes (such as this one) were submitted by Clubmembers – if they are American, then the recipes may reflect that. In general, the ingredients we recommend are actually from around the world, but aren’t well-known (which is part of their health advantage). In addition to our articles, a great way to find out more about them is through shopping sites such as http://www.goodnessdirect.co.uk. You are also welcome to ask here about specific ingredients, and I would be happy to help.

  10. Ossie-Sharon

    Hi, Judie. If you use the small tostada (6 inches or 15 cm), and lighten up on the fillings a little, you can have two for an entire meal. With regard to special items, don’t worry about that – as long as you use whole, relatively unrefined foods, you’ll already be benefiting greatly. If you have a farmer’s market nearby, that can be a good, affordable source, too. Remember that whatever you do, as long as it’s better than what you were doing before, you’re on the right track 🙂

  11. JudieJones

    I am brand new, what is SWG, Health levels. Are you saying you only get 1/2 of the tostada??? Also I live in a small village in Mexico, I have to travel 2 hours to get to a major grocery store. There are no un cured meats to be found. I cant get most of the ingredients mentioned. This may be a difficult program to follow.

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