Tostadas comes from the Spanish word for toasted – in Mexico it refers to flat, crisply toasted corn tortillas, topped with all sorts of savoury things. Poached chicken with beans and salad is a favourite. A base layer of a thick mixture – often refried beans, but here a spicy pepper and tomato mixture – keeps everything together.
Instead of beans, use a mixture of sweetcorn and courgette. Cook 1 corn on the cob and 1 whole courgette in separate pans of boiling water until tender, about 5 minutes for the corn and 10 minutes for the courgette. Drain. Dice the courgette, and cut the kernels of corn off the cob. Scatter the vegetables over each sauce-spread tortilla, then add the chicken.
Pulses such as borlotti and pinto beans are a good source of soluble fibre and an excellent source of protein – even better when they are eaten with grains such as wheat or maize (in corn tortillas). * Radishes are low in fat and calories, and provide useful amounts of vitamin C. They contain phytochemicals that may help to protect against cancer.
Excellent source of niacin, vitamin A, vitamin B6, vitamin C. Good source of calcium, folate, iron, potassium, selenium, vitamin B1, vitamin E. Useful source of copper, vitamin B2, zinc.