‘Tostadas’ comes from the Spanish word for toasted. These flat, crisply toasted corn tortillas can be topped with all sorts of savoury things. Here a delicious spicy chicken, capsicum, bean and tomato mixture is used.
500g chicken breast fillets
2 tablespoons extra virgin olive oil
2 red capsicums, seeded and coarsely diced
1 onion, coarsely diced
2 garlic cloves, thinly sliced
1 tablespoon mild chilli powder
2 teaspoons paprika
1 teaspoon ground cumin
1 tin (415g) no-salt-added chopped tomatoes
1/8 teaspoon sugar
pepper, to taste
8 corn tortillas
1 tin (400g) borlotti or kidney beans
1 tomato, diced
pickled jalapeño chilli peppers (optional)
1/2 iceberg lettuce, shredded
8 radishes, sliced
4 tablespoons reduced-fat sour cream to serve
Tabasco or other hot chilli sauce to serve
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Place the chicken in a saucepan with cold water to cover. Bring to the boil, then reduce the heat and simmer for 10–15 minutes. Remove from the heat and leave to cool in the liquid. When cool enough to handle, drain and shred the meat. Set aside.
Meanwhile, heat the olive oil in a frying pan and add the capsicums, onion and garlic. Fry over medium heat for 5 minutes or until softened. Add the chilli powder, paprika and cumin, stir well, and cook for a few more minutes. Stir in the tomatoes with their juice and the sugar. Simmer for 5–8 minutes or until thick. Season with pepper. Remove from the heat and keep warm.
Heat a heavy-based frying pan. Fry the tortillas, one at a time, for about 15 seconds on each side or until slightly crisp and lightly browned. As they are done, keep them warm stacked in a tea towel. Meanwhile, in a small pan, warm the beans in the can liquid. Drain well.
Place 2 toasted tortillas on each plate. Spread with the tomato mixture, then spoon on the beans and chicken. Add the diced tomato, pickled jalapeños, if using, lettuce and radishes, piling up these toppings. Finish with a spoonful of reduced-fat sour cream. Serve with Tabasco sauce.
Instead of beans, you can use a mixture of corn and zucchini. Cook 1 corn on the cob and 1 whole zucchini in separate pans of boiling water until tender, about 10 minutes for the corn and 5 minutes for the zucchini. Drain. Dice the zucchini, and cut the kernels of corn from the cob. Scatter the vegetables over each sauce-spread tortilla, then add the chicken.
Radishes are low in fat and kilojoules, and provide useful amounts of vitamin C. They contain phytochemicals that may help to protect the body against cancer.
Pulses such as borlotti and kidney beans are a good source of protein for vegetarians. They are rich in soluble fibre which helps sweep ‘used’ cholesterol out of the body. They have little fat, plenty of B vitamins and the minerals potassium and magnesium, all of which help keep your heart in good health.