This recipe can be made with either pre-cooked chicken or turkey or roast beef, cut into chunks, OR with ground chicken or turkey or beef, cooked in chunks until cooked well with no pink inside and lightly browned.
This very low sodium recipe works well with mixed field greens for a southwest salad, or with tortillas as a topping for tostadas or as a filling for tacos or burritos, or with chips for nachos.
Try topping it with avocado cream dressing (see recipe).
This recipe was adapted from the American Heart Association:
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Chicken-and-Black-Bean-Tostada-with-Avocado-Cream_UCM_457566_Article.jsp
- 4 oz. cooked chicken or beef, cut into chunks OR 4 oz ground chicken or turkey or beef, cooked in chunks until cooked well with no pink inside and lightly browned.
- ½ cup fresh corn (or no-salt-added frozen corn, cooked 1 minute in the microwave)
- ¼ tsp Mrs Dash Chicken Grilling Seasoning blend
- 1 clove minced fresh (or canned) garlic
- 1 Roma tomato, 1 small tomato, or 2-4 plum tomatoes, diced small
- 3 tablespoons onion, diced into small pieces
- 1 Tbsp green chiles, minced (if you use canned chilis, drain before use)
- Put all ingredients in a bowl. Stir to mix.
- Serve over mixed greens for a very low sodium salad.
- Or use in a tortilla as a filling for a taco or a burrito, or as a topping for a tortilla.
Sodium information if you make this recipe with chicken:
Our estimates assume the use of fresh chicken with only 3% sodium per serving (instead of chicken that has been infused with a high-sodium broth).
Note that sodium percentages depend on which daily reference you use. The estimated 16 mg of sodium per serving implies that one serving of this recipe provides:
– 1% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
–1% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 2% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
Sodium information if you make this recipe with roast beef:
Note that sodium percentages depend on which daily reference you use. The estimated 23 mg of sodium per serving implies that one serving of this recipe provides:
– 1% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
–1% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 2% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
