Friday Night Chicken Tostada

Crispy corn tostadas topped with smoky black beans, roast chicken, avocado and a fresh tomato salsa. Perfect for a relaxed Friday night dinner.

Friday nights call for something easy, colourful and full of flavour. These chicken tostadas are one of those meals that feel like a treat without much effort: crunchy tortillas, creamy avocado, warming spiced beans and a bright, zesty salsa.

I like to roast the chicken thighs first, then let everyone build their own tostada at the table. Add a spoonful of soured cream if you like and serve with a simple green salad alongside.

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What you need for 4 servings:

• 3 chicken thighs

• 8 small corn tortillas

• olive oil, for brushing

• 400g tin black beans

• ½ tbsp tomato puree

• 1 tsp garlic powder

• 1 tsp chilli powder

• ½ tsp ground cumin

• ¼ vegetable stock cube

• 2 ripe avocados

• 1 lemon, juiced

• salt and freshly ground black pepper

• soured cream (optional)

For the salsa:

• 2 medium ripe tomatoes, deseeded and finely chopped

• ½ red onion, finely chopped

• handful fresh coriander, roughly chopped

• 1 lime, juiced

The recipe:

1. Cook the chicken thighs in a pre-heated oven at 190 °C for 40 minutes. Then shred the meat.

2. In a small saucepan, mix together the black beans, tomato puree, garlic powder, chilli powder, cumin and mix well. add the piece of stock cube and 100 ml of water. Season with salt and cook over a medium-low heat, stirring often, until hot through and mixture is thicker.

3. Using a fork, mash the avocados and mix with the lemon juice. Season with salt and pepper.

4. To make the salsa, mix all the ingredients together in a bowl. Season with salt and set aside.

5. Brush both sides of the tortillas lightly with oil. Cook on a frying pan for 3-4 minutes on each side, or until crisp and golden.

6. To assemble the tostadas, layer each tostada with the avocado, the bean mixture, chicken, soured cream and salsa. Et voila! Serve immediately with a green leaves salad on the side.

The benefits:

• Provide protein, fibre and healthy fats to keep you fuller for longer.

• Fresh and quick to make!

Per serving:

Protein: 30 g | Fibre: 13 g

Also provides iron.