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Ole! A Skinny Shrimp Tostada


Mexican food has a reputation for being high in fat, so you might be surprised by this shrimp tostada.

Tortillas are typically fried in lots of oil to make them crisp. For this low-fat version, they are sprayed with nonstick cooking spray, then baked in the oven until crisp. We use corn tortillas because they're lower in fat than flour tortillas and crisp up better in the oven.

The refried black beans are a short-cut version using canned beans. To give them a taste reminiscent of smoky bacon, mesquite cooking spray is used on the grill for the onions and garlic and in the skillet for the beans.

The shrimp is marinated in a no-fat dressing made of lime juice, red onion, cilantro and a little toasted oregano. To toast oregano, heat it in a small skillet until the aroma comes out and it begins to lightly brown. Watch it carefully; this takes less than a minute.


1/2 teaspoon Mexican oregano

1 small serrano chile

2 tablespoons chopped cilantro

1/4 cup minced red onion

1 small (yellow) guero chile

1/4 cup lime juice

1 pound peeled rock shrimp, cooked

1 (15-ounce) can black beans

1 onion, cut into 1/2-inch slices

2 cloves garlic

Mesquite-flavored nonstick cooking spray

4 corn tortillas

2 cups shredded romaine lettuce

1 small red tomato, cut in wedges

1 small yellow tomato, cut in wedges

Toast oregano in small ungreased skillet over low heat until fragrant, about 1 minute. Slice 1/2 serrano chile and reserve for garnish. Mince remaining 1/2 and combine with cilantro, red onion, guero chile, lime juice and toasted oregano. Stir in cooked shrimp. Cover and chill several hours or overnight.

Drain beans, reserving liquid. Set aside.

Cook onion slices and garlic on grill sprayed with mesquite-flavored nonstick cooking spray until charred on all sides and tender. Chop onion and garlic.

Cook beans over low heat in skillet sprayed with nonstick cooking spray, mashing over low heat until pureed. Stir in chopped onion and garlic. Stir in about 1/3 cup reserved liquid from beans and simmer several minutes, stirring occasionally.

Lightly spray both sides of tortillas with nonstick cooking spray and place in single layer on baking sheet. Bake at 425 degrees 8 to 10 minutes until lightly browned and crisp. Remove from oven and let cool.

For each tostada spread about 2 tablespoons bean mixture over tortilla. Top with 1/2 cup shredded romaine. Spoon 1/4 of shrimp over top. Garnish with few red and yellow tomato wedges and reserved slices serrano chile.

Makes 4 tostadas.

Each tostada contains about:

318 calories; 170 mg sodium; 110 mg cholesterol; 3 grams fat; 46 grams carbohydrates; 28 grams protein; 3.98 grams fiber.

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