Tostada With Unfried Beans

One of the ways we cut the fat in this Mexican tostada was by making our own refried beans. Traditionally beans are fried in lard or bacon fat for flavor. Instead, we sauteed the garlic and onion in a skillet sprayed with nonfat cooking spray and added cumin and oregano to boost the flavor and help compensate for the lack of fat.

The Mexican panela cheese that is sprinkled over the almost-finished tostadas is available in most supermarkets. A squeeze of lime juice was the perfect finishing touch--much like a salad dressing.

VEGETABLE TOSTADAS (VEGETARIAN)

1 (15-ounce) can pinto beans

1/2 cup chopped onion

2 cloves garlic, minced

Nonstick cooking spray

1/4 teaspoon cumin

1/4 teaspoon oregano leaves

Salt

8 (5-inch) corn tortillas

4 cups shredded lettuce

1 cup chopped tomatoes

1 cup shredded zucchini

1/2 cup shredded Mexican panela cheese

Chopped cilantro

8 wedges lime

Drain beans, reserving liquid.

Saute onion and garlic over medium heat in small skillet sprayed with nonstick cooking spray until tender, 2 to 3 minutes. Add beans and cook over low heat, mashing with fork until puree forms. Stir in 1/4 cup reserved bean liquid, cumin and oregano and simmer until soft and easy to spoon, about 2 minutes. Season with salt to taste.

Lightly spray both sides of each tortilla with nonstick cooking spray and place in single layer on baking sheet. Bake at 425 degrees until lightly browned and crisp, 8 to 10 minutes. Remove from oven and let cool.

Spread 2 tablespoons bean mixture over each tortilla. Top each with 1/2 cup shredded lettuce, 2 tablespoons tomato and 2 tablespoons zucchini. Sprinkle each with 1 tablespoon cheese and chopped cilantro. Serve with lime wedge.

8 servings. Each serving:

235 calories; 157 mg sodium; 6 mg cholesterol; 4 grams fat; 41 grams carbohydrates; 9 grams protein; 2.08 grams fiber.