All-day energy: For a solid source of folate and fiber, try black beans. Folate is essential for energy and cell development, and it has been shown to reduce the likelihood of developing several types of cancer as well as dementia. With both soluble and insoluble fiber, black beans are a strong choice for steady blood sugar.
Cost per plate: $2.04
- Prep Time
2 6-inch corn tortillas
1 cup BPA-free canned black beans, drained and rinsed
1 clove garlic, minced
½ tsp ground cumin
¼ tsp each smoked paprika, sea salt and ground black pepper
¼ cup shredded cheddar cheese
1 cup shredded iceberg or romaine lettuce
1 Roma tomato, seeded and chopped
1 avocado, pitted, peeled and diced
1 green onion, thinly sliced
1 jalapeño chile pepper, seeded and thinly sliced, optional
1. Place tortillas on rack in toaster oven and toast just until beginning to crisp, about 2 minutes.
2. Transfer tortillas to the small baking tray that comes with toaster oven; set aside. Heat toaster oven to 375°F.
3. In a small bowl, using a fork, mash beans until chunky. Stir in garlic, cumin, paprika, salt and pepper. Divide among tortillas, spreading to cover. Top with cheese. Return to oven and bake until bean mixture is heated through and cheese is melted, 5 to 7 minutes.
4. Transfer tostadas to plates. Top with lettuce, tomato, avocado, onion and jalapeño (if using).
- Serving Size: 1 tostada
- Calories: 395
- Carbohydrate Content: 43 g
- Cholesterol Content: 14 mg
- Fat Content: 21 g
- Fiber Content: 15 g
- Protein Content: 14 g
- Saturated Fat Content: 5 g
- Sodium Content: 490 mg
- Monounsaturated Fat Content: 12 g
- Polyunsaturated Fat Content: 2 g