Submitted by Chef Ruth Burrows and students, community members and school professionals from Byars Elementray School, Byars, Oklahoma.
Submitted by Chef Ruth Burrows and students, community members and school professionals from Byars Elementray School, Byars, Oklahoma.
USDA

Top 30 recipe from “Recipes for Healthy Kids Cookbook for Homes” provided by the USDA’s Team Nutrition.

Ingredients:

  • ½ cup fresh spinach, julienne cut “shoestring strips”
  • ½ cup fresh romaine lettuce, julienne cut “shoestring strips”
  • 2 ¼ tsp salt-free chili-lime seasoning blend*
  • 1 ¾ cups canned low-sodium refried beans, fat-free
  • ¾ cup fresh green bell pepper, seeded, diced
  • ¾ cup fresh onions, peeled, diced
  • 1 ¼ cups canned low-sodium corn, drained, rinsed
  • 6 whole-grain tostada shells
  • 6 Tbsp reduced-fat Mexican cheese blend, shredded (1 ½ oz)
  • 1 cup fresh carrots, peeled, shredded
  • ½ cup low-sodium salsa, mild
  • ½ cup fat-free sour cream

Directions:

  1. Preheat oven to 350 °F.
  2. Combine spinach and lettuce in bowl and set aside.
  3. In a medium mixing bowl, combine salt-free seasoning blend and refried beans. Set aside.
  4. In a small skillet, coated with nonstick cooking spray, cook green peppers, onions, and corn for 3-4 minutes. Set aside.
  5. For each pizza, place ¼ cup of bean filling on tostada shell. Spread mixture evenly using the back of a spoon. Top with 1/3 cup sautéed vegetable mixture. Lightly sprinkle 1 Tbsp of cheese on top.
  6. Place tostadas on a large baking sheet coated with nonstick cooking spray. Bake until cheese is melted, about 2 minutes.
  7. Remove tostadas from oven. Top each tostada with: About 1 Tbsp spinach/lettuce mixture; about 2 ½ Tbsp carrots; about 1 Tbsp salsa; about 1 Tbsp sour cream. Serve immediately.

Preparation Time: 25 minutes Cooking Time: 10 minutes Amount: Makes 6 Tostada Pizzas (Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously).

Nutrients Per Serving:

Calories 206, Protein 9 g, Carbohydrate 32 g, Dietary Fiber 6 g, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 7 mg, Vitamin A 3227 IU (177 RAE), Vitamin C 20 mg, Iron 2 mg, Calcium 173 mg, Sodium 290 mg

*Salt-Free Taco Seasoning Blend (If desired, use 2 ¼ tsp Salt-Free Taco Seasoning Blend in place of salt-free chili-lime seasoning).

  • 1 tsp dried onion
  • 1 tsp chili powder
  • ½ tsp ground cumin
  • ½ tsp crushed red pepper
  • ½ tsp garlic powder
  • ¼ tsp oregano
  • ½ tsp cornstarch

Combine all ingredients. If using immediately do not add cornstarch. Store in an airtight container.

Recipe: Eagle Pizza