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The Recipe Instructions |
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Ingredients
6 flour tortillas - (8" dia)
1 lb 93% fat-free ground turkey
1 can chili beans in chili sauce - (15 oz
1/2 tsp chili powder
3 cup shredded washed romaine lettuce
1 large tomato, chopped
1/4 cup chopped fresh cilantro
1/4 cup shredded reduced-fat Monterey Jack, (1 oz)
1/2 cup low-fat sour cream, (optional)
Directions
Preheat oven to 350 degrees. Place tortillas on baking sheets. Bake 7
minutes or until crisp. Place on individual plates.
Heat large nonstick skillet over medium-high heat until hot. Add turkey.
Cook and stir until turkey is browned; drain. Add beans and chili powder.
Cook 5 minutes over medium heat.
Divide turkey mixture evenly among tortillas. Top with remaining
ingredients.
This recipe yields 6 servings.
Exchanges Per Serving: 1 1/2 Starch, 2 Meat, 1 Vegetable, 1 Fat.
Nutrition Facts: Calories 288; Calories from Fat 30%; Total Fat 10g;
Saturated Fat 2g; Protein 19g; Carbohydrates 34g; Cholesterol 30mg;
Sodium 494mg; Dietary Fiber 2g.
Comments: Replacing iceberg lettuce with romaine lettuce is a wise
decision since the darker green leaves of romaine are more nutritious.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 41 Calories; 2g Fat (35.6% calories
from fat); 3g Protein; 4g Carbohydrate; trace Dietary Fiber; 6mg
Cholesterol; 52mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet Turkey And Bean Tostadas Recipe brought to you by Diet Recipes To-Go
Types of dietThe South Beach Diet The South Beach diet is a diet system created by Dr. arthur agatston which stresses that one should eat "good carbohydrates" instead of "bad carbohydrates" and "good fats" instead of "bad fats" Doctor agatston invented his system as an aid to patients with heart conditions, based on his analysis of scientific research on other nutritional studies. Good foods include, veal cutlets, turkey bacon, seafood, mozzarella cheese, almonds, lowfat or nonfat milk and some vegatables, like split peas, cauliflower and spinach. The Zone Diet The Zone diet is a nutrition system initially created by Barry Sears in a number of books and publications. The Zone diet isn’t specifically a fat reduction diet, although many 'zone dieters' believe that they really manage to lose a few pounds by following this system. The scientific theory behind the Zone Diet is that if you can limit the secretion of insulin and glucogen (two hormones produced naturally by your body), then anti-inflammatory chemicals are released which, as a consequence puts your body in a state of equilibrium which is an awful lot more wholesome than other diets, this is referred to as 'the zone'. Sears claims that when your body is in this 'zone' it is perfectly balanced and, as a consequence, doesn't need to build up stores of fat. The most important method of the zone system is to maintain the precise ratio of carbohydrates to proteins, and to dose yourself with high levels of Omega 3 and omega 6. |