Chicken and Summer Vegetable Tostadas Recipe With Nutrition Data and Calorie Count

Chicken and Summer Vegetable Tostadas

Tostadas that can easily become soft tacos if you skip broiling the tortillas.

Yields:

4 servings

Meal Type:

Main Dish

Rating:

Ingredients

  • 1 cup shredded monterey jack cheese, low fat
  • 4 flour tortillas
  • 0.12 cup cilantro, chopped
  • 1/2 cup salsa
  • 1 cup chopped zucchini
  • 1 cup corn kernels
  • 1 cup chopped red onion
  • 12 oz chicken breast tenders
  • 2 tsps canola oil
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • 1 tsp cumin

Directions

  • Pre-heat broiler.
  • Combine first 3 ingredients, stirring well. Heat oil in a large non-stick skillet over medium-high heat.
  • Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done.
  • Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
  • Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned.
  • Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese.
  • Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro.
  • Serve immediately, optionally with black beans.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 414
% Daily Value*
  • Total Fat
    Amount Per Serving 13.55g
    % Daily Value 17%
    • Saturated Fat
      Amount Per Serving 5.364g
    • Trans Fat
      Amount Per Serving 0.022g
    • Polyunsaturated Fat
      Amount Per Serving 2.125g
    • Monounsaturated Fat
      Amount Per Serving 5.156g
  • Cholesterol
    Amount Per Serving 68mg
    % Daily Value 23%
  • Sodium
    Amount Per Serving 853mg
    % Daily Value 37%
  • Total Carbohydrate
    Amount Per Serving 39.79g
    % Daily Value 14%
    • Dietary Fiber
      Amount Per Serving 3.9g
      % Daily Value 14%
    • Total Sugars
      Amount Per Serving 5.68g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 34.01g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 7mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 14mg
    % Daily Value 16%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 23mg
    % Daily Value 2%
  • Iron
    Amount Per Serving 18mg
    % Daily Value 100%
  • Potassium
    Amount Per Serving 646mg
    % Daily Value 14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 414 KCal
  • Fat 13.55 g
  • Carbs 39.79 g
  • Protein 34.01 g

There are 414 calories in 1 serving of Chicken and Summer Vegetable Tostadas.

How long would it take to burn off 414 KCal?

Basketball

41 minutes

Cycling (10 MPH)

57 minutes

Jogging

33 minutes

Running

27 minutes

Swimming (crawl, moderate pace)

40 minutes

Walking

48 minutes

Weight Training

48 minutes

Values estimated based on person weighing 160 lbs.

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