Updated: June 10, 2012 8:04AM
Like most working parents, I have had days when I literally had just minutes to get dinner on the table. This is one of my favorite solutions. Some protein, veggies and carbs, all in one dish. Fruit afterwards — the strawberries are looking good at the stores right now — and we were ready to go on to the next activity. The baking tortillas leave the kitchen with an incredible aroma.
Also, if you followed the tips in the story, you’ll make a grocery list and include these ingredients. On your day off you’ll chop veggies — or purchase already cut up produce. If you did, this dish will take you just under 20 minutes.
MAKES 4 SERVINGS
1 package corn tortillas
Non-stick cooking spray 1 tablespoon olive oil 1 garlic clove, minced 2 (16-ounce) cans refried beans 1 1/2 cup shredded lettuce
Non-stick cooking spray
1 tablespoon olive oil
1 garlic clove, minced
2 (16-ounce) cans refried beans
1 1/2 cup shredded lettuce
1/2 cup chopped scallions
1 1/2 cup shredded veggies
1 avocado Hot sauce
Give both sides of tortillas a light spritz of cooking spray. Put four tortillas each on two large baking sheets and place in oven for 12 to 15 minutes. (Tip: To save time, leave the package of tortillas, spray and trays next to stove when you leave in the morning.)
Put oil in pan, add garlic and saute (about 2 minutes) Add beans and cook until warmed.
When tortillas are crispy firm (not hard), remove from oven. Spread beans on top. Add lettuce, scallions and whatever chopped veggies you have on hand. Either slice avocado or smash some of it into a bowl. Put avocado on top and serve. (Tip: Leave lettuce, scallions and veggies in lidded containers on a tray in frig the night before to save time.)
Note: This is not a recipe set in stone. Sometimes I toss in some of the scallions with the beans to cook. Often I use one can of refried and a drained can of black beans to switch up the flavor. If we have cilantro in the house, some goes on top. If you’re watching your sodium or fat, use low-sodium or reduced-fat beans.
You’ll probably have leftover beans. I spread the bean mixture onto warmed (but soft) tortillas with a little crumbled cheese (your choice), scallions and whatever veggies are left. I roll them and stick in a container to bring along the next day. Zap in microwave at work and lunch is ready.
Nutrition facts per two-tostada serving: 330 calories, 12 g fat, 2 g saturated fat, 1 mg cholesterol, 48 g carbohydrates, 14 g protein, 900 mg sodium, 15 g fiber