Crisp Corn Tostadas with Chicken, Refried Beans and Avocado
Inspired by techniques from America's Test Kitchen and NYT Cooking.
Crisp baked corn tostada shells are layered with smooth refried beans, lime-tossed shredded chicken and fresh avocado for a quick, colourful plate. Shredded lettuce and crumbled queso fresco add crunch and a salty finish.
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Method
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Why this label?
43.8 g protein for 675 kcal = 6.5 g per 100 kcal, so protein gives about 26% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low saturated fat: 1.5 g saturated fat per 100 g, 6.8% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 1 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 348 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.1 g per serving
0.2 % of the 50 g daily maximum · 0.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- 2 large baking trays
- pastry brush
- wire rack
- large frying pan (30 cm), preferably non-stick
- potato masher
- bowl
- instant-read thermometer
- two forks
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 675 kcal |
| Protein | 43.8 g |
| Carbohydrate | 55.5 g |
| of which sugars | 3.4 g |
| of which free sugars | 0.1 g |
| Fat | 32 g |
| of which saturates | 5.1 g |
| Fibre | 13.4 g |
| Salt | 1.95 g |
Protein per 100 kcal
6.5 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
