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To begin meal planning, make a list of your family's favorite meals. Plan the main dish first, and add the sides. Remember to include healthy snacks!

Yield: 6 servings
  • 6 (6 inch) flour tortillas or tostados
  • 2 cups refried beans
  • 2 teaspoons chili powder (optional)
  • 1 ½ cups cheese, shredded
  • 1 cup shredded lettuce, gently washed under cold running water (unless labeled as pre-washed" or "ready-to-eat", then use as is)
  • 1 tomato, gently rubbed under cold running water, chopped
  • Salsa (optional)


  1. Wash hands with soap and water.
  2. Preheat oven to 350 ⁰F.
  3. On a baking sheet, arrange tortillas or tostados in a single layer. If using tortillas, spray both sides with non-stick cooking spray and bake for 4 minutes or until crisp.
  4. Mix refried beans and chili powder, if using.
  5. Spoon ⅓ cup of refried beans on each tostada. Sprinkle with cheese.
  6. Bake for 10 minutes or until cheese is melted.
  7. Top each tostada with lettuce and tomato. Serve with salsa if desired.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.

Nutrition Information:

  • Serving Size (1 tostado):
  • Calories 310
  • Total Fat 13g
  • Saturated Fat 7g
  • Cholesterol 35mg
  • Sodium 630mg
  • Total Carbohydrates 33g
  • Fiber 6g
  • Total Sugars 1g
  • Protein 15g
  • Vitamin A 10%
  • Vitamin C 20%
  • Calcium 25%
  • Iron 15%