Healthy Chicken Guacamole and Bean Tostadas

 Enjoy a light yet satisfying meal with these healthy chicken, guacamole, and bean tostadas. Baked for crispiness and topped with flavorful chicken, creamy guacamole, and hearty beans, these easy homemade tostadas are a guilt-free way to enjoy a Mexican-inspired dish.

• Keyword Focus: Healthy Tostadas, Chicken Tostada Recipe, Guacamole Tostadas, Bean Tostadas, Nutritious Mexican Food.

Yields: 6 tostadas Prep time: 20 minutes Cook time: 15-20 minutes

Ingredients:

For the Tostadas:

• 6 corn tortillas
• 1 tablespoon olive oil (optional)
• Salt and pepper to taste (optional)

For the Chicken Filling:

• 1 lb cooked chicken breast, shredded (rotisserie chicken works great)
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ¼ teaspoon garlic powder
• Pinch of smoked paprika (optional)
• Salt and pepper to taste
• 1/4 cup salsa (optional, for moisture and flavor)

For the Guacamole:

• 2 ripe avocados
• ¼ cup chopped red onion
• 2 tablespoons chopped fresh cilantro
• 1-2 tablespoons lime juice (to taste)
• ½ teaspoon salt (or to taste)
• Pinch of cayenne pepper (optional)

For the Beans:

• 1 (15-ounce) can black beans or pinto beans, rinsed and drained
• ½ teaspoon cumin
• ¼ teaspoon chili powder
• Pinch of salt

Optional Healthy Toppings:

• Shredded lettuce
• Diced tomatoes
• Corn kernels (fresh or frozen, thawed)
• Salsa (various kinds)
• Greek yogurt or light sour cream
• Cotija cheese (in moderation)
• Pickled jalapeños (in moderation)

Equipment:

• Baking sheets
• Large bowl
• Fork or potato masher
• Small bowls

Instructions:

1. Prepare the Tostadas: Preheat oven to 400°F (200°C). If desired for extra crispiness and flavor, lightly brush both sides of the corn tortillas with olive oil and sprinkle with salt and pepper. Arrange the tortillas in a single layer on baking sheets. Bake for 10-15 minutes, flipping halfway through, until they are golden and crispy. Keep a close eye on them as they can burn easily.
2. Prepare the Chicken Filling: While the tortillas are baking, heat olive oil in a skillet over medium heat. Add the shredded chicken, chili powder, cumin, garlic powder, and smoked paprika (if using). Season with salt and pepper. Cook, stirring occasionally, until heated through and the spices are fragrant, about 5 minutes. Stir in salsa if using. Set aside.
3. Make the Guacamole: In a medium bowl, mash the avocados with a fork or potato masher until you reach your desired consistency (chunky or smooth). Stir in the red onion, cilantro, lime juice, salt, and cayenne pepper (if using). Taste and adjust seasoning as needed.
4. Prepare the Beans: In a small bowl, mash the rinsed and drained black beans (or pinto beans) slightly with a fork. Stir in the cumin, chili powder, and salt. You can also gently heat the beans in a saucepan if you prefer them warm.
5. Assemble the Tostadas: Once the tostadas are crispy, spread a layer of the mashed beans evenly over each one. Top with the seasoned shredded chicken, followed by a generous dollop of guacamole.
6. Add Optional Toppings: Finish your healthy tostadas with any of your favorite healthy toppings like shredded lettuce, diced tomatoes, corn, salsa, Greek yogurt, or a sprinkle of cotija cheese.
7. Serve Immediately: Enjoy your delicious and healthy chicken, guacamole, and bean tostadas right away while the tortillas are still crispy.

Tips for a Healthier Twist:

• Bake, Don't Fry: Baking the tortillas significantly reduces the fat content compared to traditional fried tostadas.
• Lean Protein: Using shredded chicken breast provides a lean source of protein.
• Healthy Fats: Avocado provides monounsaturated fats, which are good for heart health.
• Fiber-Rich Beans: Beans are a great source of fiber and plant-based protein.
• Load Up on Veggies: Don't skimp on the fresh vegetable toppings for added nutrients and fiber.
• Control the Sodium: Be mindful of the salt content in canned beans and taco seasoning. You can rinse beans thoroughly and make your own spice blends.
• Choose Lighter Toppings: Opt for Greek yogurt or light sour cream instead of regular sour cream and use cheese sparingly.

Enjoy these satisfying and nutritious tostadas! They are a perfect way to enjoy a flavorful Mexican-inspired meal without compromising your health goals.