Don’t let the long ingredient list intimidate you as this recipe has several parts: seasoned chicken, salsa, avocado sauce – making these Chicken Tostadas from Holly Clegg’s Eating Well Through Cancer cookbook some of the best tasting tostadas you will ever have! Packed with protein and veggies, this dish makes an excellent nutritious meal. Black beans, along with this recipe’s vegetables – tomato, red onion, and avocado – are very high in fiber which is shown to decrease cancer risk, especially colorectal cancer, breast, mouth, throat and esophageal cancers. Prepare chicken, salsa and avocado mixtures in separate containers to let each person put the tostado together when ready to eat.
| Servings 1 Tostada |
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- salt and pepper to taste
- 1 1/4 pounds chicken breasts cubed
- 1 teaspoon olive oil
- 1 can black beans rinsed and drained, 15-ounce
- 1 teaspoon minced garlic divided
- 1/4 cup finely chopped cilantro
- 2 cups cherry tomato halves
- 1/4 cup finely chopped red onion
- 1 large avocado
- 3 tablespoons greek nonfat plain yogurt
- 2 tablespoons lime juice
- 8 tostada shells
- 1/2 cup reduced-fat shredded Mexican blend
Ingredients
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- In small bowl, mix together cumin, chili powder, garlic powder, paprika, and season to taste. Toss chicken in seasonings. In large nonstick pan coated with nonstick cooking spray, cook chicken, stirring, until browned and cooked through; set aside.
- In another bowl, combine tomatoes, red onion, 1/2 teaspoon garlic, 1/4 cup cilantro and olive oil. Season to taste; set aside. In another bowl, mix beans with remaining 1/2 teaspoon garlic; set aside.
- In small bowl, mash avocado and add yogurt, lime juice and season to taste, mixing until smooth.
- To assemble, spread guacamole on tostada and layer beans, tomato mixture, chicken and cheese.
Calories 297, Calories from Fat 37%, Fat 12 g, Saturated Fat 2 g, Cholesterol 50 mg, Sodium 405 mg, Carbohydrates 24 g, Dietary Fiber 7 g, Total Sugars 3 g, Protein 23 g, Dietary Exchanges 1 1/2 starch, 1 vegetable, 3 lean meat, 1/2 fat
Terrific Tip: For a short cut, use seasoned rotisserie chicken and pick up salsa and guacamole.
Nutritional Nugget: A serving of only 5 cherry tomatoes provide 15% of your daily recommended intake of vitamin A and 10% of vitamin C.
High Fiber Recipes For Foods Relieve Constipation Relief for Constipation and Cancer
If you are wondering if foods can relieve constipation, try high fiber recipes like Southwestern Rice recipe. Constipation is a common side effect of cancer treatment and could be the result of a few factors- the cancer itself, chemotherapy, or other medications, specifically pain medications. In Holly Clegg’s cookbook Eating Well Through Cancer Cookbook, there is a High Fiber Chapter. Suffering with constipation can be a debilitating and painful experience in itself and can negatively affect your nutritional status.
Bringing over meals prepared out of the home is important to those going through cancer treatment especially when cooking smells might cause nausea, limiting their nutrition intake.
Stock Your Kitchen For This Recipe
Good Cook 3 Piece Touch Non-Slip Mixing Bowl Set, Multicolor
Collapsible Colander Set of 3-2 PC 4 Quart and 1 PC 6 QuartMagnetic Measuring Spoons Set of 6 Stainless Steel Dual Sided
Get All of Holly’s Healthy Easy Cookbooks
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