This complete meal is easy to put together and can serve a crowd. It’s also easy to half if you don’t want to make quite so much.
Tostadas:
12
6-inch white flour tortillas
1 tsp
chili powder
Tilapia Filling:
1 tbsp
vegetable oil
4
(3-4oz) tilapia fillets
1 tbsp
vegetable oil
1
garlic clove
1
green onion, chopped
1/2 cup
cilantro, chopped
Zucchini-Corn Saute:
2
medium zucchini, diced
2 cups
of frozen corn
1
medium sweet red pepper, diced
1 tsp
red chili flakes
1 tbsp
vegetable oil
3 cups
basmati rice
5 cups
of water
2 tsp
lime juice
1 tsp
lime zest
3 tbsp
cilantro
- You should start by preparing the Basmati-Lime Pilaf.
- Bring the water to boil and add the rice.
- Cover and cook for approximately 15 minutes or until the water is absorbed.
- Add the lime juice, lime zest and cilantro.
- Cover and allow the flavours to infuse.
- For the Tostada: Preheat the oven to 350° F.
- Mix the chili powder with the vegetable oil.
- Brush the flour tortillas with the chili oil and bake until the tortillas are crisp.
- Set aside.
- For the Tilapia Filling: Saute the onion and garlic in 1 tbsp vegetable oil.
- Add roughly chopped tilapia and cook until fish becomes firm.
- Toss the fish with freshly chopped cilantro.
- Set aside.
- For the Zucchini-Corn Saute: Heat the oil in a pan.
- Add the vegetables and cook on high heat until the zucchini is tender.
- Set aside.
- To assemble: Place a crisp tortilla on a plate.
- Layer the rice, vegetable saute and fish.
- Serve warm.
Servings per recipe: 12
Serving size: 1 Tostada with filling
2 protein
3 starch
1 vegetable
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
