Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Chicken tostadas

Time to make: 30 mins
Serving: 4 people

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Ingredients

Measurements explained

spray oil

1 red onion, roughly chopped

2 red capsicums, roughly chopped

1 ½ cups corn sweetcornXkernels, drained

400g boneless skinless chicken thighs, excess fat removed, roughly chopped

2 teaspoons lime and chilli seasoning

420g can kidney beans, drained, rinsed

4 tablespoons low-fat plain yoghurt

4 flat corn sweetcornXtortillas

1 avocado, cubed

1 fresh lime, quartered

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Heat a non-stick frying pan and spray with oil. Add onion, capsicums and corn and stir-fry until softened. Add chicken pieces and seasoning and fry until chicken is cooked through.

2 In a small bowl combine kidney beans and yoghurt and mash with the back of a fork until blended but still chunky.

3 Heat a flat frying pan and when hot, dry-fry tortillas until toasted on both sides.

4 Serve each tostada topped with kidney bean mix, chicken and avocado. Serve with lime wedges on the side and garnish with coriander if you prefer.

Variations

Make it vegetarian: Replace chicken with Quorn pieces.
Make it gluten free: Check seasoning and tortillas are gluten free.

Nutrition info (per serve)

Calories 516 cal

Kilojoules 2160 kJ

Total fat 18 g

Saturated fat 3 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Feb 2014

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.