Heart-Healthy Chicken Tostada

Transform your weeknight dinner with this vibrant and nutritious Heart-Healthy Chicken Tostada recipe! Packed with lean grilled chicken seasoned with bold spices like cumin and smoked paprika, this dish is layered with mashed low-sodium black beans, crisp shredded lettuce, creamy avocado, and a refreshing dollop of low-fat Greek yogurt. Served atop crunchy corn tostadas and finished with juicy cherry tomatoes, fresh cilantro, and a sprinkle of crumbled low-sodium feta, this meal is a perfect balance of wholesome ingredients and bold flavors. Ready in just 30 minutes, it's an effortless way to enjoy a high-protein, heart-smart meal that doesn’t compromise on taste or texture. Perfect as a light lunch or dinner, these tostadas will keep you satisfied while supporting a healthy lifestyle.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 6

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 0.5 teaspoon black pepper
• 6 pieces corn tostadas
• 1 can (15 oz) sodium-free black beans (drained and rinsed)
• 1 medium ripe avocado, sliced
• 1 tablespoon fresh lime juice
• 2 cups shredded lettuce
• 1 cup cherry tomatoes, halved
• 0.5 cup low-fat Greek yogurt
• 0.25 cup fresh cilantro leaves
• 0.25 cup low-sodium feta cheese, crumbled

Directions

Step 1

Start by preheating your grill or a grill pan over medium-high heat.

Step 2

In a small bowl, combine the extra-virgin olive oil, ground cumin, smoked paprika, garlic powder, and black pepper.

Step 3

Brush the spice mixture over the chicken breasts, ensuring they are well coated on both sides.

Step 4

Grill the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Once cooked, remove from heat and let rest for a few minutes.

Step 5

While the chicken is resting, prepare the base by placing the corn tostadas on serving plates.

Step 6

In a mixing bowl, lightly mash the black beans with a fork. Spread a layer of black beans on each tostada.

Step 7

Slice the grilled chicken into thin strips.

Step 8

In a separate bowl, gently toss the avocado slices with fresh lime juice to prevent browning.

Step 9

Top each tostada with shredded lettuce, sliced chicken, avocado slices, cherry tomatoes, and a dollop of low-fat Greek yogurt.

Step 10

Garnish with fresh cilantro leaves and sprinkle with crumbled low-sodium feta cheese.

Step 11

Serve immediately for the best texture and flavor.

Nutrition Facts

Serving size	1759.4 grams (1759.4g)

Amount per serving	% Daily Value*
Calories	3043

Total Fat 135.20g	173%
Saturated Fat 27.40g	137%
Polyunsaturated Fat 0.10g
Cholesterol 343mg	114%
Sodium 1386mg	60%
Total Carbohydrate 292.40g	106%
Dietary Fiber 59.20g	211%
Total Sugars 28.90g
Protein 177.00g	354%

Vitamin D 48IU	238%
Calcium 969mg	75%
Iron 23mg	128%
Potassium 3974mg	85%

*The % Daily Value 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 nutrition advice.

Source of Calories

Fat: 39.3%

Protein: 22.9%

Carbs: 37.8%