Chicken Tostada with Anasazi Beans and Spa Guacamole
Book Description
From a cookbook, you expect recipes: The Golden Door Cookbook provides 200 of them, all low-fat, plus much more. This book radiates the revitalizing care and spirituality which makes this spa nirvana for its guests. While reading it, you feel the nurturing power of food that is truly pleasurable for body and soul. Proving that low-calorie spa food can be "interesting, healthful cooking," recipes which take you through the day
Will you make us a Mexican dish this week? is a frequent request of our guests. So we created this tostada for lunch and it has become quite a favorite. The recipe appears to be long and complex, but with a little effort it can be done in about 1 hour. Save time and cook the beans a day ahead or substitute a 16 ounce can of low-sodium black beans for the Anasazi beans.
2 ounces tomatoes, (1 small tomato), (1/2 cup), small dice
1 to 2 teaspoons fresh cilantro, (coarsely chopped)
3 1/4 ounces avocados, (1 small avocado), stone and skin removed
1/2 cup nonfat yogurt
1 tablespoon fresh lime juice, or lemon
1 tablespoon water
1 to 3 drops chili sauce, to taste
ANASAZI BEAN PUREE: Sort through beans and check for stones. Place beans in colander and rinse well. Transfer beans to medium saucepan, add enough water to cover 2 inches above the surface of beans, and soak for at least 2 hours.
Drain off soaking water and add 3 cups water and chili pepper flakes to saucepan. Bring to a boil, reduce heat and simmer for 1 hour and 30 minutes, or until beans are tender. Remove from heat, let cool and save the cooking liquid.
Transfer the beans and some of the cooking liquid to blender. Process until the beans are crushed but not pureed. Pulse in oregano and cumin. Transfer to bowl and set aside.
PREHEAT OVEN TO 350 DEGREES: Place chicken breast in non-stick saute pan, just large enough to contain the breast. Drizzle lemon juice and water over chicken. Sprinkle with dried oregano. Cover pan tightly and bake chicken in oven for 30 to 35 minutes, or until juices run clear. Let cool, then cut into thin strips or shred by hand.
While chicken is baking, prepare tortillas and guacamole.
CRISPING TORTILLAS and PREPARING TOSTADA FILLING INGREDIENTS: Spray baking sheet with vegetable spray. Brush both sides of whole wheat tortillas with beaten egg whites. Place on baking sheet and bake about 15 minutes, or until they begin to crisp. Turn tortillas, return to oven, and crisp other side for 4 to 5 minutes. Set aside.
Prepare Romaine lettuce, diced tomato, diced red onions and place in separate bowls. Grate feta cheese.
PUT WATER ON TO BOIL (for blanching peas).
SPA GUACAMOLE: Place fresh or frozen peas in boiling water and blanch just long enough to bring out bright green color. Drain and set aside to cool.
In medium bowl, combine onion, tomato, and cilantro. Set aside.
In blender, pulse avocado pulp, blanched peas, nonfat yogurt, lime juice, and water. Add hot sauce to taste. Fold avocado mixture into onion / tomato / cilantro mixture. Set aside.
ASSEMBLING THE TOSTADAS: Spread the Anasazi bean puree evenly on the crisp tortillas. Top with shredded lettuce, diced tomato, then diced onion. Add strips of chicken. Sprinkle with feta cheese and top with Spa Guacamole
SHOPPING GUIDE:
10 ounces skinless, boneless chicken breast
2 eggs
1 ounce feta cheese (3 tablespoons) or low-fat mozzarella cheese
1/2 cup nonfat yogurt
1 package whole wheat tortillas (five 10-inch tortillas)
8 ounces Romaine lettuce or butterhead lettuce (10 cups)
3 medium tomatoes (14 ounces)
1 medium red onion (4 ounces)
1 medium onion (2 tablespoons)
1 small tomato (1/2 cup)
2-1/2 ounces fresh or frozen peas
1 small avocado
1 bunch cilantro (2 teaspoons)
1 lime
1 lemon
Nutrition (per serving): 429 calories
Saturated Fat 2g
Total Fat 8g (16% of calories)
Protein 31g (29% of calories)
Carbohydrates 59g (55% of calories)
Cholesterol 44 mg
Sodium 409 mg
Fiber 5g
Iron 4 mg
