Diabetic Cooking

Main Dishes

Grilled Summer Garden Tostadas

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Ingredients

  • 1 medium zucchini
  • Nonstick cooking spray
  • 1 large fresh poblano or green bell pepper, seeded, cored, and quartered
  • 1 small red bell pepper, quartered
  • 1 ear of corn, husks removed
  • 2 tablespoons fresh lime juice
  • 1/8 teaspoon black pepper
  • 1/2 jalapeño pepper,* seeded and minced (optional)
  • 4 (7-inch) fat-free flour tortillas
  • 1/4 cup prepared pesto
  • 1 can (about 15 ounces) black beans, rinsed and drained
  • 2 ounces reduced-fat feta cheese, crumbled
  • 1 medium tomato, diced

Directions

Prepare barbecue grill for direct cooking.

Cut zucchini lengthwise into 1/4-inch slices; lightly spray with cooking spray. Set aside.

Grill poblano and bell peppers, skin-side down, over hot coals until blackened. Place in paper bag and seal. Steam 5 minutes. Remove skin. Grill zucchini and corn, covered, over medium coals, 1 to 3 minutes on each side or until tender and lightly browned. Cut zucchini and peppers into bite-size pieces. Cut corn off cob.

Combine zucchini, peppers, corn, lime juice, black pepper, and jalapeño, if desired, in medium bowl.

Lightly spray one side of tortillas with cooking spray; grill about 30 seconds to 1 minute or until crisp and lightly browned. Spread 1 tablespoon pesto evenly over one side of each tortilla. Top with 1/4 of beans, 1/4 of vegetable mixture, and 1/4 of cheese. Grill, covered, over medium coals until warm (if fire is too hot, protect bottom of tortillas with foil). Top with tomato; serve immediately.

*Note: Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Yield: 4 servings.

Nutrition Facts Per Serving:
Calories: 250, Carbohydrates: 49 g, Protein: 12 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 597 mg, Fiber: 14 g

Exchanges per serving: 3 Bread/Starch, 1/2 Fat.


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