Black and Blue Chicken Tostadas

Your grocery store’s bulk bins are a treasure trove if you’re trying to eat healthy on a budget. Not only is it a great place to find spices and herbs for pennies on the dollar compared to their packaged counterparts, but you can also find things like nuts, grains, and beans for much less. The latter are one of my personal bulk bin staples.

Dried beans are not only less expensive than their canned cousins, but they are also better for you because they don’t come packaged in salt and preservatives. Cheaper and better for you? Score!

I must admit, dried beans do take a bit of forethought to include in a meal, but a small amount of meal planning fixes that quickly. Also, I like to keep a container of cooked beans, typically black beans, on hand in the fridge regularly as I will frequently throw them in a salad, toss them with pasta, or whatever I might be in the mood for, such as these tostadas. So I typically will cook up 1/2 cup or more black beans each week and store them in my fridge.

Black and Blue Chicken Tostadas

For this recipe, I started the night before by bringing 1/4 cup of dried black beans to a boil in 1 cup of water. I covered the pot and let it cook on medium-low for 45 minutes. Then I drained the beans, transferred them to a container, covered them with new water, covered the container and put it in the fridge overnight.

Recall that for just under $36, I bought a rotisserie chicken and ingredients to make enough meals for one for a week. For my third meal, I went south of the border, mixing the chicken with the cooked black beans, tomatoes and spices then layering them on corn tortillas with some lettuce and blue cheese leftover from the Buffalo Chicken Lettuce Wraps and topping them with half of that avocado I bought.

This entire meal takes maybe 15 minutes with prep, so it makes for a great weeknight meal. Plus, the recipe makes enough for 2 very generous and filling tostadas. Since I am now cooking for just one, I was able to eat one for dinner and have the other for lunch the next day.

What is your favorite bulk bin buy?

Recap of a week of meals from a store-bought rotisserie chicken, all for a total of just $35.75 in groceries:

 

Black and Blue Chicken Tostadas
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 1 tostada
  • Calories: 304.7
  • Fat: 12.7
  • Saturated fat: 3.1
  • Polyunsaturated fat: 1.6
  • Carbohydrates: 30.7
  • Sugar: 2.9
  • Sodium: 250.2
  • Fiber: 12.7
  • Protein: 21.8
  • Cholesterol: 45.6
Recipe type: Entree
Cuisine: Poultry
Prep time: 
Cook time: 
Total time: 
Chicken tostadas, baked to reduce fat and calories, get a twist with the addition of black beans, blue cheese and a kick of buffalo sauce. Healthy eating never tasted so good!
Ingredients
  • ¼ cup dried black beans
  • 1 cup water
  • 2 corn tortillas
  • 1 cup shredded chicken, loosely packed
  • ½ cup diced tomatoes, no salt added, with juice
  • 1 clove garlic
  • 1 tsp Frank's Red Hot Buffalo Sauce
  • ½ tsp ground cumin
  • ¾ cup shredded butter lettuce
  • ½ California avocado, sliced
  • ½ oz. crumbled blue cheese
Instructions
  1. Bring the beans to a boil in the water. Reduce to medium-low, cover and let cook for 45 minutes. Drain, put the beans in a container, cover them with "new" water, cover the container and refrigerate overnight.
  2. Preheat the oven to 425.
  3. In a small pan on medium heat, combine the cooked black beans (drained), chicken, tomatoes, garlic, buffalo sauce and cumin. Let cook for 10 minutes or until warmed through.
  4. Place the tortillas on a baking sheet and bake for 4-5 minutes on each side until crispy.
  5. Top each tortilla with the lettuce followed by the chicken-bean mixture, avocado slices, and blue cheese crumbles. Serve immediately.

 

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Colleen Fields is a food enthusiast and healthy lifestyle convert who has married these two interests to create delicious dishes that lead to long term weight loss success. As a single, working mom, Colleen struggled with her weight for years and tried every diet out there without success. When she began her weight loss journey, she realized that her cooking style needed to change. However, Colleen recognized that the only “healthy” cookbooks and television shows available focused on deprivational diets rather than behavioral changes that lead to long term weight loss success. As a result, she began experimenting and creating her own dishes. By eating smarter and moving more, Colleen took back her life and has lost over 100 pounds, going from a size 26W to a size 12, and maintains her weight today. Through her food blog, www.colleens-kitchen.com, and cookbooks Colleen hopes to share her success with others struggling with obesity and demonstrate that a healthy lifestyle is not only obtainable, but it is also sustainable. Follow Colleen on Facebook, Google +, Instagram, Pinterest, Twitter, and YouTube.

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