Quick And Easy Black Bean And Cheese Tostadas

1. Preheat the oven to 350.

2. Lightly spray both sides of each tortilla with cooking spray and sprinkle the top side with chili powder (divide the chili powder between the 6 tortillas, to taste).

3. Bake the tortillas in a single layer on a baking sheet for 10-15 minutes, or until crisp.

4. Remove from the oven.

5. Top each baked tortilla with a layer of cheese, beans, tomatoes, and lettuce.

6. Add salsa, if desired, and serve.

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Nutrient	Quantity
Total fats	14.6926 g
Protein	79.785 g
Carbohydrates	200.0107 g
Energy	1222.7415 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.8846 g
Water	252.7523 g
Aspartic acid	7.8399 g
Calcium, Ca	1019.0928 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0023 g
Lutein + zeaxanthin	790.7488 g
Fiber, total dietary	47.4963 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0125 g
Fatty acids, total saturated 22:0	0.0052 g
Fatty acids, total trans-polyenoic 13:0	0.0004 g
Carotene, beta	2384.8675 g
Niacin	6.8819 mg
Vitamin A, RAE	414.6667 g
Fatty acids, total trans-polyenoic	0.0692 g
Arginine	3.9467 g
Riboflavin	1.1274 mg
Fatty acids, total trans-polyenoic 22:4	0.0034 g
Tocopherol, beta	0.0155 mg
Fatty acids, total polyunsaturated 15:0	0.1111 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0512 g
Fatty acids, total saturated 20:1	0.0217 g
Glutamic acid	10.1978 g
Sodium, Na	1319.1228 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1754 g
Total lipid (fat)	14.6926 g
Manganese, Mn	3.3657 mg
Fructose	1.8978 g
Proline	2.7168 g
Fatty acids, total saturated 16:0	4.0103 g
Fatty acids, total polyunsaturated 16:1 t	0.0352 g
Fatty acids, total saturated 8:0	0.1179 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.2563 g
Sucrose	0.0103 g
Choline, total	255.4697 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.051 g
Fatty acids, total polyunsaturated 18:1 t	0.2665 g
Sugars, total	17.7848 g
Serine	3.4666 g
Fatty acids, total saturated 10:0	0.2803 g
Fatty acids, total saturated 18:0	1.1707 g
Fatty acids, total saturated 20:4 undifferentiated	0.0193 g
Vitamin B-6	1.1032 mg
Selenium, Se	27.3754 g
Ash	17.3424 g
Fatty acids, total saturated 18:1 undifferentiated	2.9027 g
Pantothenic acid	3.6883 mg
Phenylalanine	3.4552 g
Copper, Cu	2.5789 mg
Betaine	0.2315 mg
Thiamin	2.7349 mg
Retinol	207.5183 g
Methionine	0.9603 g
Iron, Fe	15.8844 mg
Carbohydrate, by difference	200.0107 g
Phosphorus, P	2123.5532 mg
Folate, total	1323.9023 g
Tocopherol, gamma	0.3412 mg
Fatty acids, total saturated 4:0	0.2325 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0045 g
Lycopene	3165.0735 g
Alanine	2.6917 g
Cholesterol	43.0912 mg
Valine	3.3413 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0125 g
Fatty acids, total saturated 18:2 undifferentiated	1.5488 g
Glycine	2.5039 g
Carotene, alpha	152.445 g
Glucose (dextrose)	1.696 g
Fatty acids, total saturated 14:0	1.0329 g
Zinc, Zn	13.0006 mg
Isoleucine	2.8324 g
Tocopherol, delta	0.0072 mg
Fatty acids, total saturated 12:0	0.3186 g
Fatty acids, total polyunsaturated	2.4845 g
Fatty acids, total saturated 14:1	0.1043 g
Tocotrienol, gamma	0.0385 mg
Fatty acids, total polyunsaturated 17:1	0.0204 g
Leucine	5.0849 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.068 g
Tocotrienol, alpha	0.0542 mg
Fatty acids, total trans-polyenoic 18:3i	0.0011 g
Vitamin A, IU	4884.001 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0068 g
Folate, DFE	1323.9023 g
Tryptophan	0.7561 g
Vitamin C, total ascorbic acid	20.1724 mg
Phytosterols	23.4105 mg
Fatty acids, total polyunsaturated 16:1 c	0.1372 g
Fatty acids, total polyunsaturated 18:1 c	2.2398 g
Fatty acids, total saturated 20:0	0.0166 g
Fatty acids, total saturated 6:0	0.1771 g
Tyrosine	1.7997 g
Vitamin B-12	1.3268 g
Vitamin K (phylloquinone)	72.8999 g
Fatty acids, total saturated	7.5429 g
Histidine	1.7755 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0002 g
Fatty acids, total monounsaturated	3.2287 g
Threonine	2.7019 g
Folate, food	1323.9023 g
Fatty acids, total polyunsaturated 17:0	0.0648 g
Fatty acids, total polyunsaturated 24:0	0.0034 g
Cryptoxanthin, beta	48.249 g
Vitamin E (alpha-tocopherol)	2.3907 mg
Fatty acids, total trans	0.3708 g
Fatty acids, total trans-monoenoic	0.3016 g
Magnesium, Mg	548.2003 mg
Lysine	4.3817 g
Potassium, K	4984.5432 mg
Fatty acids, total polyunsaturated 24:1 c	0.0057 g
Cystine	0.7028 g
Fluoride, F	2.829 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cheddar cheese	4 ounces	199.5804	12.1449	10.0697
Tomato	1	22.14	4.7847	0.246
lettuce	1 cup	5.4	1.0332	0.054
chili powder	0.5 teaspoon	3.807	0.671	0.1928
cooking spray	0	0	0	0
black bean	1 can	991.8141	181.3769	4.1301
salsa	0	0	0	0
corn tortilla	6	0	0	0