Recipes · Mexican · Finger Foods
Tostada
One serving has 337 kcal and 22 g protein, and at least a fifth of a woman's daily need of pyridoxine (54%), niacin (47%), phosphorus (46%), selenium (38%), pantothenic acid (24%) and magnesium (22%). Ready in 17 minutes.
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- Preparation: 5 min
- Cooking: 12 min
- Makes: 1 serving (205 g)
- Difficulty: Easy
- Diets: Gluten-free
- Contains: dairy, poultry
Ingredients
- 30 g Tostada shells
- 50 g Refried beans, canned
- 60 g Chicken breast, boneless, skinless, raw
- 20 g Lettuce, iceberg, raw
- 15 g Sour cream
- 15 g Queso fresco
- 15 g Salsa
Method
- Poach or pan-fry the chicken breast until cooked through (74°C/165°F), about 12 minutes, then shred it.
- Warm the refried beans and spread them over the tostada shell.
- Top with the shredded chicken, shredded lettuce and crumbled queso fresco.
- Finish with a drizzle of sour cream and salsa, and serve immediately so the shell stays crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 337 kcal | 16% |
| Carbohydrates | 28.8 g | |
| Water | 136 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 21.5 g | 45% |
| Tryptophan | 0.18 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.2 g | |
| Lysine | 1.3 g | |
| Methionine | 0.36 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.57 g | |
| Tyrosine | 0.51 g | |
| Valine | 0.73 g | |
| Histidine | 0.52 g | |
| Fat | 15.6 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 6 g | |
| Trans-Fats | 0.3 g | |
| Cholesterol | 63 mg | |
| Calcium | 151 mg | 15% |
| Copper | 0.17 mg | 19% |
| Iron | 1.7 mg | 10% |
| Magnesium | 67.3 mg | 22% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 324 mg | 46% |
| Potassium | 551 mg | 12% |
| Selenium | 20.8 µg | 38% |
| Sodium | 665 mg | |
| Zinc | 1.6 mg | 21% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 6.6 mg | 47% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 13.8 µg | 3% |
| Cobalamin (vitamin B12) | 0.41 µg | 17% |
| Choline | 57.3 mg | 13% |
| Vitamin A | 66 µg | 9% |
| Vitamin C | 0.98 mg | 1% |
| Vitamin D (D2 + D3) | 17.1 IU | 3% |
| Vitamin E | 0.72 mg | 5% |
| Vitamin K | 5.8 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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