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Tuna Tostadas (Tostadas de Atún)



Tuna Tostadas (Tostadas de Atún)
Number of Servings: 6 Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: No cooking required Source: Meals Matter Plan Familiar de Comidas Latinas
Food Groups: Dairy, Vegetables, Grains, Protein
Main Ingredient: Fish & Shellfish, Vegetables
Meal Type: Dinner Entrée
Nutrition Content: Good Source of Calcium, Good Source of Fiber
Origin: Mexican & Spanish
Special Features: Quick to Prepare (under 30 minutes), Kids Love It, Kids Can Help Make It , en Español

This is the English version of Tostadas de Atún, the entree from Day 5 of the Meals Matter Family Meal Plan for Latinos by Monica Montes.

Ingredients:

Tuna Mix
12 oz Water Packed Tuna (canned)
4 Jalapeno Peppers Seeded Chopped
1 ½ Medium Red Tomato Chopped
½ cup White Onion Chopped
½ cup Finely Chopped Cilantro
¾ cup Low Fat Yogurt Topping * See Cook's Notes
2 tablespoons Fresh Lime Juice
¼ tsp Salt
2 large Ripe Avocados, Pitted and halved


12 (6”) Tostadas (reduced fat)
4 ounces Queso Fresco Crumbled
1 tsp Tabasco
2 cups Romaine Lettuce Chopped

Preparation:

1. In a mixing bowl combine tuna and chiles and mixed well.

2. Add tomato, onion, cilantro, sour cream, lime juice and 1/4 salt.

3. Toss well to blend. Cover and Chill.

4. With a spoon, scoop the avocados into a medium bowl and mash them with a fork; add Tabasco and mix well.

5. With a spoon, spread avocado mix onto tostada and follow with shredded lettuce.

6. Add Tuna Mix on top of lettuce and sprinkle with cheese.


Nutrient Information
Calories: 350
Total Fat: 20
Saturated Fat: 3.5
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 290
Carbohydrates: 28
Protein: 22
Fiber: 5
Vitamin A:
Vitamin C:
Calcium: 177
Iron:

Cook's Notes:

Serving size is two tostadas

*Yogurt Topping (substitute for sour cream)

1 (16 oz) container low fat yogurt plain
1 teaspoon onion powder

1. Put four layers of paper towels sheets (or a cheese cloth) in a strainer
2. Place strainer in a large bowl
3. Pour yogurt in a bowl and leave in the refrigerator overnight, wrap with a plastic cover.
4. In the morning, place strained yogurt (thicker cheese) in a bowl, discard water
5. Mix in garlic onion powder
6. Ready to serve