All Posts in Category: Poultry

Heart & Soul Black Bean And Shredded Chicken Tostadas


Mexican food is my weakness. If I am ever having a rough day, Stephen automatically picks me up and takes me out for fajitas or nachos (or anything Mexican inspired) and sets the world right again. Since his heart attack, we have been looking for healthier versions of these authentic craving-busters that would enhance our mood and energy levels.

*Black beans are very higher in fiber, protein, folate, antioxidants, and many other vitamins and minerals. They assist in cardiovascular health, cancer prevention and much more.
This black bean rich, healthy, satisfying meal honors vegetarians, vegans, heart healthy omnivores, and Mexican food fanatics alike with a few easy substitutions or eliminations!

1 can precooked low sodium or 2 cups previously cooked black beans
1 can refried black beans low sodium (Or soak 1 pound of black beans and make your own)
4-8 Fiber and Flax Corn Tortillas (1 to 2 per person) low sodium
1 cup nonfat sour cream or non-fat plain yogurt (omit for Vegan dish)
3 cups finely shredded romaine lettuce
Chopped tomatoes (not needed if making homemade salsa)
Chopped cilantro leaves
Chopped black olives (omit for heart healthy)
Chopped green onions (not needed if making homemade salsa)
Diced avocado
Summer Fresh Salsa
Shredded chicken
Salad dressing~ optional (Sometimes guests prefer to make a salad and sprinkle it with the healthy homemade crispy tortillas on top).


1) Lightly spray tortillas with cooking oil. Cook at 400° for 8 minutes or until crispy.
2) Mix together beans and refried beans in small pan to heat on low.
3) Remove crispy tortillas from the oven and place on a platter.
4) Layer the ingredients onto the tortillas, beginning with black beans. I like to set up a tostada bar and let my family top their own tortillas.
Make mini-tostada cups by trimming tortillas to a slightly smaller circle, spraying with oil, and pressing into a large muffin cup tin. Bake at 350 degrees until crunchy, about 8 minutes. This makes for fun, festive appetizers!
Make your own tortilla chips by cutting a stack of tortillas in half and then in quarters, creating triangles. Spray and very lightly salt and place on a cookie sheet. Bake in a 400 degree oven, watching closely until crunchy and golden brown, about ten minutes. Turn over halfway through for best results.

La Tortilla Factory Smart and Delicious, Fiber & Flax Corn Tortillas are incredible tasting and are the first corn tortillas to include the added health benefits of fiber and flax. They’re packed with five grams of fiber, 200 mgs of Omega-3s, and 20 grams of whole grains. And with only 45-90 calories and 15 mgs of sodium per tortilla, they’re a great way to add nutrition minus the guilt!
Trader Joes carries no sodium tortillas that are delicious as well.
Beware though. Some supposedly healthy tortillas have as much as 350 mg of sodium each.

Bon appetit & Namaste!

Mexican Shredded Chicken



4 to 6 organic chicken breasts
1 container of your favorite salsa (preferably organic) or a few cups of homemade salsa
1/4 cup of water if needed
I package low sodium Mexican seasoning (optional)
Use some other salt free spices and herbs if focusing on heart health.

Place chicken breasts in glass dish and cover with salsa. Place a small amount of water in jar and put the lid back on and shake to remove the remainder of the salsa. Pour over chicken.
Bake at 350 degrees for 30 minutes to one hour (depending on how thick breasts are) until chicken is no longer pink in the center and shreds easily with two forks.
Great for salads, tostadas, tacos, nachos, burritos and more!

Bon Appetit & Namaste!

Skinny Shredded Chicken


I make this chicken for almost any recipe that requires cooked chicken. There is no sodium and it is extremely low in fat. This is the perfect chicken for soups, pasta dishes, and more. For Mexican inspired dishes substitute wine for a jar of salsa, no spices required!

4 to 6 organic chicken breasts
1/2 to 1 cup of white wine, such as Pinot Grigio
Italian Seasoning, and/or cilantro and parsley

Combine chicken and wine in a shallow baking dish. Sprinkle the Italian seasoning on top of chicken. Bake for 20 minutes or until the center of the meat is no longer pink. Remove chicken from dish, and shred the meat with two forks in the cooking juices.
This recipe is as delicious and versatile as the shredded chicken recipe above and I love to use it when I am adding poultry to my soups or pastas. Be sure and add the pan juices as well to the pot of soup because they add an entirely new layer of flavors.

Cilantro is also great for inflammation and psoriasis.
Parsley is also great for detoxing….so mix it up!

Bon Appetit & Namaste!