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)
Summer Fresh Salsa
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!