Chicken And Summer Vegetable Tostadas

This fresh and simple chicken dish will get your taste buds watering all for under 400 calories per serving!

Nutritional Facts:

Calories 371

Fat 11g

Sat Fat 4.6g

Mono Fat 3.7

Poly Fat 1.3

Protein 30.8

Carbs 36.4

Fiber 3.9

Cholesterol 68mg

Iron 1.3mg

Sodium 740mg

Calcium 182mg


2 tsp Canola Oil

1 tsp Ground Cumin

1/4 tsp Kosher salt

1/4 tsp Black Pepper

12 oz Chicken Breast Tenders

1 cup Chopped Red Onion

1 cup Fresh Corn Kernels

1 cup Chopped Zucchini

1/2 cup Salsa Verde

3 tbs Chopped Fresh Cilantro

4 (8 inch) Fat-Free Flour Tortillas

Cooking Spray

3 oz Shredded Monterey Jack Cheese


Preheat broiler.

Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.

Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.



Mark Covington