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Diabetes Friendly Recipes: Roasted Corn and Chicken Tostadas

July 15, 2011

As we at the JDRF Greater Dallas Chapter continue our search to find a cure for type 1 diabetes through research support and funding, we also want to provide you with resources for managing daily life with type 1 diabetes. Here is another diabetes friendly recipe from our intern, Haley Cole! These chicken tostadas are simple and make a delicious healthy family meal that everyone will enjoy!

Roasted Corn and Chicken Tostada

Ingredients (one serving)

1 (7-inch) whole wheat flour tortilla
Nonstick cooking spray
1 teaspoon vegetable oil
1/3 cup frozen whole kernel corn
4 ounces boneless, skinless chicken breast, cut into bite-size pieces
½ teaspoon chili powder
¼ teaspoon ground cumin
¼ cup salsa
¼ cup canned black beans, rinsed and drained
1 cup shredded lettuce
2 tablespoons shredded reduced-fat cheddar cheese
1 tablespoon fat-free sour cream

Directions

1. Lightly coat both sides of tortilla with cooking spray. Place on baking sheet. Bake at 400° F about 10 minutes or until crisp.
2. Meanwhile, in small nonstick skillet coated with cooking spray cook corn over medium-high heat for 1 to 3 minutes or until beginning to brown, stirring frequently. Remove from skillet. Set aside.

3. In the same small skillet heat oil. Add chicken, chili powder and cumin. Cook and stir over medium-high heat for 2 to 3 minutes or until chicken is no longer pink. Stir in salsa, beans and corn. Heat through.

4. Place tortilla on serving plate. Top with lettuce, chicken mixture, cheese and sour cream. Serve immediately.

Nutritional Information

Serving Size 1 Tostada
Calories 450 Cal
Calories from Fat 130 Cal
Total Fat 14 g
Saturated Fat 4 G
Trans Fat 0 G
Sodium 1540 mg
Total Carbohydrate 50 g
Sugars 9 G
Protein 35 g

As we continue to provide you with recipe ideas, we want your participation as well! If you have a diabetes friendly recipe that your family enjoys, please post it in the comments below or email them to jtresp@jdrfdallas.org to share with other type 1 families! You might even see them appear later on the blog!

This recipe was adapted from the Special K Website.

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To learn more about the JDRF Dallas chapter, visit our JDRF Dallas website!

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