Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (2024)

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Easy lunch or dinner recipe! These Skinny Chicken & Black Bean Tostadas are a breeze are always popular in our house. 266 calories and 4 Weight Watchers Freestyle SP
Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (1)

This past weekend, I took on a turn on the cooking stage at the Salt Lake Home Show. As I hung out backstage, prepping for my Cooking Light with Flavor demonstration, I listened in on the mock-Chopped competition playing out on stage. Just like in the Food Network show of the same name, the competitors were challenged to cook a dish with the surprise ingredients. What was in their basket? A nightmare combination of ingredients!

Tilapia, melon and licorice. Holy cow! If I was on stage, that basket of ingredients would likely cause an epic meltdown.

As nervous as I was for my session, I was giving thanks that I had simple ingredients in front of me and a game plan for what I was going to cook. In this case, that was my Creamy Curry Hummus, and Southwestern Breakfast Quesadilla.

These tostadas are use ingredients that are found in my fridge and pantry on a daily basis...chicken, black beans, whole wheat tortillas. It's quick and easy to pull together, making this a go-to recipe for those weeknights when you just don't have the time or inclination to tackle anything more complicated.

Unlike traditional fried tostadas, the tortillas in this recipes are crisped under the broiler. Take care to set the broiler rack at the second-highest level so that the tortillas don't burn.

The nutritional information is calculated using the carb balance whole wheat tortillas by Mission (fajita-sized), and each one contains 9 grams of fiber. That's a lot of fiber in one little tortilla!

The topping is packed with traditional southwestern flavors, such as cumin and cilantro. Feel free to mix up the spices or the vegetable combination to suit your family's taste buds.

The chicken tostada recipe:

Preheat the broiler. Place the rack at the second-highest position.

Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (2)

Place the chicken pieces in a medium bowl and toss with the chili powder, cumin, salt and pepper.

Heat the canola oil in a large nonstick skillet set over medium-high heat. Add the chicken and cook, stirring occasionally, until the chicken is starting to brown, 3 minutes.

Add the black beans, red bell pepper and corn. Cook until the chicken is cooked through, about 1 minute. Stir in the diced green chiles and lime juice.

Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (3)

Place 2 whole wheat tortillas on a large baking sheet and lightly coat each side of the tortillas with cooking spray. Broil for 2 minutes, then flip the tortillas and broil for 1 more minute.

Spread 1 cup of the chicken mixture on each browned tortilla and top each with 1 ½ tablespoons queso fresco. Broil for 1 minute. Garnish with cilantro and salsa. Serve.

Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (4)

Repeat with the remaining tortillas, chicken mixture, queso fresco, cilantro and salsa.

Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (5)

Other quick and healthy dinner recipes:

Pesto Turkey Tortellini Soup {Cookin' Canuck}
Sloppy Joe Cauliflower Rice {Cookin' Canuck}
Rotisserie Chicken Rice Soup {Tori Avey}
Stacked Roasted Vegetable Enchiladas {Two Peas & Their Pod}

Printable Recipe

Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (6)

Skinny Chicken & Black Bean Tostadas

Easy lunch or dinner recipe! These Skinny Chicken & Black Bean Tostadas are a breeze are always popular in our house. 266 calories and 4 Weight Watchers Freestyle SP

5 from 2 votes

Print Pin Rate

Course: Entrees

Cuisine: Mexican, Southwestern

Keyword: Poultry Recipes

Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 25 minutes minutes

Servings: 1 Tostada

Calories: 266.2kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

Instructions

  • Preheat the broiler. Place the rack at the second-highest position.

  • Place the chicken pieces in a medium bowl and toss with the chili powder, cumin, salt and pepper.

  • Heat the canola oil in a large nonstick skillet set over medium-high heat. Add the chicken and cook, stirring occasionally, until the chicken is starting to brown, 3 minutes.

  • Add the black beans, red bell pepper and corn. Cook until the chicken is cooked through, about 1 minute. Stir in the diced green chiles and lime juice.

  • Place 2 whole wheat tortillas on a large baking sheet and lightly coat each side of the tortillas with cooking spray. Broil for 2 minutes, then flip the tortillas and broil for 1 more minute.

  • Spread 1 cup of the chicken mixture on each browned tortilla and top each with 1½ tablespoons queso fresco. Broil for 1 minute. Garnish with cilantro and salsa. Serve.

  • Repeat with the remaining tortillas, chicken mixture, queso fresco, cilantro and salsa.

Notes

Weight Watchers Points: 4 (Freestyle SmartPoints), 7 (Points+)

Nutrition

Serving: 1Tostada | Calories: 266.2kcal | Carbohydrates: 27.9g | Protein: 25g | Fat: 6.8g | Saturated Fat: 3.5g | Cholesterol: 46.9mg | Sodium: 857.5mg | Fiber: 13.8g | Sugar: 1.9g

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (7)

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

More Chicken & Turkey

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Reader Interactions

Comments

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  1. Suzy

    Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (13)
    This recipe never disappoints! We love the different flavors of chicken and black beans but with the added queso fresco it's perfect!

    Reply

  2. Nellie Tracy

    Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (14)
    Such a delicious and healthy recipe! So great for summer!

    Reply

  3. Laura

    Just wondering if you used flour tortillas or corn?

    Reply

    • Dara (Cookin' Canuck)

      Hi Laura, the whole wheat tortillas are made from flour. That being said, I think this would work just as well with corn tortillas, which would be a great option if you are serving them to someone with a gluten intolerance of any kind.

      Reply

  4. Nutmeg Nanny

    Oh gosh, I am drooling over this! How delicious 🙂

    Reply

  5. Cindy @ Kicking it In

    Making tomorrow night! Again, you've bowled me over. This looks incredible I know why you're so good at Mexican and you've really influenced my repertoire in that direction. Love it!

    Reply

  6. Paula – bell’alimento

    You had me at tostadas! I could eat this up with my eyes alone!

    Reply

  7. Jessica @ A Kitchen Addiction

    Love all of the color and flavor in these tostadas!

    Reply

  8. Stephanie @ Eat. Drink. Love.

    I love everything about this tostada!

    Reply

  9. Tieghan

    The color and flavor of these is just amazing. My whole family would ask for these weekly and that is not something that happens with many foods!

    Reply

  10. Jersey Girl Cooks

    Just the color of these tostadas makes me want one.

    Tilapia, melon and licorice? Wow that would be a hard basket. I love that show.

    Reply

    • Dara (Cookin' Canuck)

      Thank you, Lisa! And yes, doesn't that basket sound horrifying?!

      Reply

  11. Liz

    Another lovely recipe, Dara. Thank you and Happy Monday.

    Reply

    • Dara (Cookin' Canuck)

      Thank you, Liz. Have a great day!

      Reply

  12. The Wimpy Vegetarian

    I can't even imagine being faced with tilapia, melon and licorice. I'd excuse myself to use the restroom and never go back LOL. This tostado looks fantastic! I love how fresh it sounds and looks!! Great tip on the broiler!

    Reply

    • Dara (Cookin' Canuck)

      LOL. That would be my reaction, too!

      Reply

  13. Melanie @ Carmel Moments

    I've never tried queso fresco yet. I noticed it at a store recently. I'll have to pick it up and give it a try with these tostadas. They look yummy!

    Reply

    • Dara (Cookin' Canuck)

      Thanks, Melanie. Queso fresco is a firm cheese that crumbles easily. It's a great low-fat alternative to a pile of Monterey Jack or cheddar cheese.

      Reply

  14. bridget {bake at 350}

    Totally making these...they sound delicious and the whole family loves tostadas!

    I'm so glad you gave the tip about the broiler for those tortillas. I bought the same ones last week and tried to make pizzas on them. They were a little chewy....still edible, but not as crispy as I would like. Broiler it is!

    Reply

    • Dara (Cookin' Canuck)

      Thank you, Bridget! The broiler really does to the trick...the tortillas get a little crispy without too much effort. And now you've got me thinking about pizza!

      Reply

  15. Elaine@JoinMeForDinner

    This looks like just the thing to beat the January "blahs" and dream of Mexican sunshine at the same time. Thanks for sharing.

    Reply

    • Dara (Cookin' Canuck)

      Thanks, Elaine. I keep hoping that if I make enough Mexican food at our house, that we'll magically be whisked away to a sunny paradise! 🙂

      Reply

  16. Kirsten | My Kitchen in the Rockies

    My husband eats Mexican inspired food daily at our house. I have a very similar recipe with low fat ground beef instead of chicken. Always a favorite!

    Reply

    • Dara (Cookin' Canuck)

      I considered making this one with ground turkey...now I know that I need to try that for certain. Thanks, Kirsten!

      Reply

  17. Liz @ The Lemon Bowl

    You had me at queso fresco!! BTW I just referred your running article to a friend who wants to start. She loved it!!

    Reply

    • Dara (Cookin' Canuck)

      Thank you so much, Liz! I'm so excited to have another person join in on the challenge.

      Reply

  18. Taylor @ FoodFaithFitness

    I love that show "Chopped!" But, I am glad you did not have to be a part of those crazy ingredients! I would have died.
    I am so all about this tostada right now! Love the crispy tortilla with creamy cheese, salsa and all those healthy beans and chicken. Yum-o-rama!

    Reply

    • Dara (Cookin' Canuck)

      Thanks, Taylor! "Chopped" is always fun to watch, but I'm was so thankful not to be a part of that particular competition.

      Reply

Skinny Chicken & Black Bean Tostadas Recipe | Cookin' Canuck (2024)

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