llumc veg toastada

[Guest guest]

* Exported from MasterCook *

 

Vegetable Tostadas LLUMC

 

Recipe By :Loma Linda University Medical Center

Serving Size : 6 Preparation Time :0:00

Categories : Main Dishes Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup celery -- chopped

3 zucchini -- (2.5-3-cups slices)

12 ounces canned mushroom pieces and stems -- (or 1 large can)

1 medium onion -- 1-cup chopped

1/2 green bell pepper

6 corn tortillas

3/4 cup vegetarian refried beans

1 cup lowfat cheddar cheese -- grated

6 tablespoons nonfat sour cream

 

Step 1: Cook vegetables in liquid from the canned mushrooms, about 10 minutes.

 

Step 2: Drain vegetables well after they are cooked.

 

Step 3: Bake corn tortillas on a cookie sheet in a 350 degree oven until crisp

(about 8 minutes).

 

Step 4: Spread about a tablespoon of beans onto each baked tortilla; then spoon

vegetable mixture on each tortilla, sprinkle with cheese, and place in oven

until cheese is melted. Serve with a dollop (1 tablespoon) of non-fat sour

cream.

 

Nutrient analysis per serving:

Calorics: 209

Protein: 9.7g - 18%

Carbohydrate: 26g - 48%

Fat: 8.3g - 34%

 

Diabetic Exchange:

2 Bread + 1 Protein + 1 Fat

 

Source:

" Eating Well: A Sampling of Favorite Vegetarian Recipes from LLU "

Copyright:

" 2000 LLUMC: Center for Health Promotion (1-877-LLUMC-4U) "

Start to Finish Time:

" 0:20 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 161 Calories; 3g Fat (13.3% calories from

fat); 11g Protein; 26g Carbohydrate; 6g Dietary Fiber; 6mg Cholesterol; 542mg

Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0

Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 2461 0 0 0 0 0 0

 

 

Co-moderator at http://community.sierra.com/WebX?14@@.ee741bb

NEW VegRecipe links http://home.earthlink.net/~kitpath/links/LibDiet.htm