Healthy Recipe for Roasted Pork Tostadas - Baked Tortilla Shells
This healthy recipe for Roasted Pork Tostadas with Baked Tortilla Shells is based on my hub recently on how to make Pork Tenderloin Nachos.
On making the recipe for Pork Tenderloin Nachos and wanting to only make half of the recipe, I was left with half of the roasted pork tenderloin and half of the bean mixture. I decided to try and figure out a way to use these ingredients to make something other than the nachos and here is what I came up with - Roasted Pork Tostadas with Baked Tortilla Shells!
Photo Credit: Flickr Quinn.anya
Recipe for Roasted Pork Tostadas
- Roasted pork tenderloin (see below)
- 12 thin corn tortilla shells or 12 flour tortillas
- Beans (see below)
- Topping (see below)
- Cooking Spray
Shredded Cheddar, Colby or Monterey Jack reduced fat cheese – or combination of any
- Shredded lettuce
- Fresh Cilantro
- Jalapenos (fresh sliced or canned) if desired
- Green onions
- Sour Cream
- 1 1-pound pork tenderloin (trim off white membrane and excess fat)
- 1 tablespoon olive oil
- Pepper if desired
- Cumin if desired
- Cooking Spray
- 1-2 tablespoons fresh lime juice
- 1 teaspoon minced or crushed garlic
- 1 mini-cube of Knorr chipotle chile crumbled (or 2 chipotle chiles in adobo sauce - canned with 1 teaspoon sauce )
- 2 tablespoons water
- 2 teaspoons fresh lime juice
- Chili powder to taste
- Salt if desired
- Cumin if desired
- 2 15-ounce cans pinto or black beans, rinsed and drained (or equivalent fresh cooked)
- 4 slices of bacon, cooked and
crumbled if desired
- 1-1/2 cups fresh diced plum tomatoes
- 1 cup diced avocado
- 1/2 cup finely chopped jicama (optional) If not used, use more onion
- 1/3 cup chopped onion (or green onions)
- 2 tablespoons fresh lime juice
- 1 tablespoon olive oil
- Salt if desired
- Pork: Spray cooking sheet with cooking spray. Preheat oven to 500 degrees. Rub pork with olive oil, salt, pepper and cumin if used. Roast in the oven at 500 degrees for between 20 and 25 minutes (thermometer should be about 160 degrees). Set pork aside to cool for 10 minutes or so and then shred or cut into small strips.
- Beans: Place chipotle cube crushed (or chiles in adobo sauce as above, water, lime juice, chili powder and cumin if using, salt and beans in food processor. Add beans. Process until smooth. Stir in the bacon if you are using.
- Salsa Topping: Combine all listed ingredients to taste and toss lightly. (May just substitute chopped Roma tomatoes for the topping with some green onions chopped if plainer topping is desired)
- Tortilla Shells: Reduce oven heat to 400 degrees. Spray large cooking sheet or jelly roll pan with cooking spray. Arrange tortilla shells in a single layer on several cooking sheets and brush with olive oil, peanut oil, or even lightly spray with cooking spray. Bake for 5 minutes at 400 degrees, turn tortillas over and bake on other side for 3-6 minutes longer. You want the shells to be crisp and golden brown but not burned.
- Assembly: Top crisped tortilla shells with beans and cheese if desired and reheat for several minutes in oven – or in the microwave. Or simply heat beans and pork and assemble.
- On top of tortilla, put beans, then pork, then topping ingredients and any of the extra ingredients. Top with some shredded cheese and sour cream.
POINTS AND SUGGESTIONS
This too is a great recipe for cutting the fat and the calories – you are not frying the tortillas and you are using beans that do not have lard and many other ingredients added. You have also MARKEDLY decreased the sodium by adding your own amount of salt and also rinsing the beans if using canned beans.
There are many substitutions that you can make for this recipe including
- Use chicken instead of roasted pork
- Use whole beans to put atop the mashed beans for a vegetarian tostada
- Add tofu instead of meat atop the beans
- Use shredded beef instead of roasted pork
- Microwave the tortilla shells until crisp rather than baking - still no calories from oil
- If you do not have canned beans on hand, substitute 2 cans of fat-free or low-fat refried beans for the beans and omit the prep step for the beans.
- Substitute browned and drained ground meat for the roast pork
- Use a rotisserie chicken to save time on the meat topping
- Buy prepared tostada shells or baked scalloped shells
Summing Up Roast Pork Tostadas with Baked Tortilla Shells
I originally came up with this recipe because I did not want to make a full version of Roasted Pork Tenderloin Nachos, however, now I have a great dinner idea.
For those of you who are wondering about pork and how it stacks up against other meats, here are some great facts:
- Pork is naturally lower in salt and is a good quality source of protein
- Pork is also good for vitamins and minerals such as some of the B vitamins, phosphorus, iron, zinc, and selenium to name a few
- Pork that is lean is a great source of protein and about 100 g of pork can provide you with half of your daily protein intake (portion size is roughly the size of a deck of cards)
- Leanest pork cuts are about 6% fat
- Trimmed pork has more unsaturated than saturated fat
- For folks who can't eat fish, there are heart healthy oils and fatty acids in pork
- Always trim off fat on meat in general - true as well with pork - trim the fatty membrane and any visible fat
- To avoid toughness in pork, grill at low heat or roast. Pork does not do well with high temperature cooking or will become tough easily
In short, this is a great way to use pork tenderloin to make a delicious dinner although sometimes tostadas are eaten as snacks rather than as a meal!
Be creative and add toppings according to your own personal preferences as far as Hispanic food goes. As well, if this recipe is too big and you want to cut it in half, do so and then use the other half of the pork tenderloin, the beans, and the topping mixture to make Pork Tenderloin Nachos.
No matter how you prepare it, enjoy!
Black Bean and Guacamole Tostadas
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Audrey Kirchner (author) from Washington on February 27, 2013:
wabash annie from Colorado Front Range on February 27, 2013:
This recipe sounds delicious ... cannot wait to make it! Thanks so much for sharing and for the very helpful pictures.
Audrey Kirchner (author) from Washington on August 19, 2010:
HH - Yes, there are some things I've never tried yet - like curry for example....oh that reminds me, must do soon! Seriously, I just love to cook and by all rights, I should weigh about 3000 pounds. It is just a hobby and one thing that actually and ironically makes me quit thinking about anything and everything. Then it is just me, the ingredients - and my vacuum cleaners...my dogs seem to love being around me when I cook...funny thing!
Hello, hello, from London, UK on August 19, 2010:
Tell me, Audrey, is there any recipe you don't know? I think, if at all, it would the lesser list hahaha It looks a very tasty recipe. Thank you
Audrey Kirchner (author) from Washington on August 16, 2010:
Myawn - Thanks for stopping by! You can make it though without the jalapenos, etc.
myawn on August 15, 2010:
I like this recipe only not too hot for me. I like chicken too.
Audrey Kirchner (author) from Washington on August 15, 2010:
Too funny - know you like the spice as most folks do. Hopefully with those added, it'll be hot enough but you can crank it up further with the chili powder. Thanks for stopping in!
Gustave Kilthau from USA on August 15, 2010:
Audrey - Now THOSE are some fine recipes. I was happy to see the jalapenos in there. The more of those the merrier.