Recipe Description:
Looking to meal prep for a group of hungry kids? These no-fuss personal-sized tostadas deliver a good source of fiber in an easy-to-grab package that will be loved by kid and adults alike.
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Servings:
- Recipe serving size: 2 tostadas
- Number of servings:
Ingredients:
- 12 3-inch whole-wheat tortillas
- 3/4 cup reduced-sodium vegetarian refried beans
- 1/2 cup Cheddar cheese, grated
- 1 ripe, fresh avocado, halved, pitted, peeled and diced
- 1/4 cup mild salsa, store-bought (optional)
Instructions:
- Preheat oven to 425° F. Spray twelve 2 1/2-inch muffin cups with non-stick cooking spray.
- Place one tortilla into each muffin cup, pressing gently into the bottom and up the sides to form a tortilla cup. Bake for 8 to 10 minutes until light golden brown and crisp. Remove from oven and cool.
- Fill each tortilla cup with refried beans and cheese, dividing ingredients evenly. Return to oven for 2 minutes and bake until cheese is melted. Top with avocado and salsa, dividing ingredients evenly.
Notes & Tips:
Meal prep option: Make tortilla cups in advance and store at room temperature in a self-sealing plastic bag or airtight container. When ready to serve, fill with refried beans and cheese, microwave for 15 seconds to melt cheese and then top with avocado and salsa.
Nutrition Facts
6 servings per recipe
Serving Size 1 serving (105g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 190 | |
| % Daily Value* | ||
| Total Fat 10g | 13% | |
| Saturated Fat 3.5g | 18% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat 1g | - | |
| Monounsaturated Fat 4g | - | |
| Cholesterol 10mg | 3% | |
| Sodium 320mg | 14% | |
| Total Carbohydrate 19g | 7% | |
| Dietary Fiber 5g | 18% | |
| Total Sugars 1g | - | |
| Includes 0g Added Sugars | 0% | |
| Protein 7g | 14% | |
| Vitamin D 0.1mcg | 0% | |
| Calcium 150mg | 10% | |
| Iron 1.3mg | 8% | |
| Potassium 320mg | 6% | |
| Vitamin A 60mcg | 6% | |
| Vitamin C 2mg | 2% | |
| Vitamin E 0.9mg | 6% | |
| Vitamin K 7mcg | 6% | |
| Thiamin 0.3mg | 20% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 1.9mg | 10% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 65mcg DFE | 15% | |
| Vitamin B12 0.1mcg | 4% | |
| Pantothenic Acid 0.5mg | 10% | |
| Phosphorus 180mg | 15% | |
| Magnesium 45mg | 10% | |
| Zinc 1.2mg | 10% | |
| Selenium 14mcg | 25% | |
| Copper 0.2mg | 15% | |
| Manganese 0.1mg | 6% | |
*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.
