picture courtesy of Eatingwell.com

Eating well is featuring the benefits of canned salmon in their Jan/Feb edition. Easy to use, easy to store, good for you, canned salmon is a really good staple to keep in the pantry. The challenge is to come up with new, tasty, and healthy recipes. I hope you like this one.

Eating well recommends you look for “wild salmon” and “boneless, skinless salmon” on the labels. The wild salmon is healthier and a better choice for the environment. Regular canned salmon will have some bones and skin, and thus may not as appetizing for you.

My thoughts on this recipe are, skip the step of coating the tortillas with cooking spray, and keep the tortillas soft. The “tostadas” then become “tacos”, saving you some time and some intake of fat.

Black Bean & Salmon Tostadas

Nutrition Profile
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Healthy weight | Heart healthy | High fiber | High potassium

4 servings, 2 tostadas each
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients
• 8 6-inch corn tortillas
• Canola oil cooking spray
• 1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
• 1 avocado, diced
• 2 tablespoons minced pickled jalape
• 2 cups coleslaw mix (see Tip) or shredded cabbage
• 2 tablespoons chopped cilantro
• 1 15-ounce can black beans, rinsed
• 3 tablespoons reduced-fat sour cream
• 2 tablespoons prepared salsa
• 2 scallions, chopped
• Lime wedges (optional)

For complete preparation information, please go to this link: http://www.eatingwell.com/recipes/black_bean_salmon_tostadas.html

Nutrition
Per serving: 319 calories; 11 g fat (2 g sat, 6 g mono); 16 mg cholesterol; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.

2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat