Chicken Tostadas

Serves 4 (2 tostada stacks each). Recipe is from “Cooking Light Dinnertime Survival Guide” by Sally Kuzemchak, who writes, “Treat your family to a new take on taco night. Instead of deep-frying the tortillas, you bake them until they’re crisp. Pile up the tortillas, place all the toppings in little bowls and let everyone make their own.”

1 tsp. garlic powder

1/2 tsp. onion powder

1/4 tsp. salt

1/4 tsp. ground cumin

4 (6-oz.) skinless, boneless chicken beast halves

1 1/2 tsps. olive oil

8 (6-inch) corn tortillas

Cooking spray

1/2 cup diced peeled mango

1/2 cup dicked peeled avocado

3/4 cup refrigerated prepared pico de gallo

4 ozs. preshredded reduced-fat 4-cheese Mexican-blend cheese (about 1 cup)

Lime wedges and cilantro sprigs, optional

1. Preheat oven to 400?F.

2. Combine first 4 ingredients; rub over chicken.

3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; cook 7 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Cut into 1/4-inch thick slices.

4. Coat both sides of tortillas with cooking spray. Place on a baking sheet, and bake for 7 to 8 minutes on each side or until lightly browned and crisp.

5. Divide chicken among baked tortillas; top each with 1 tablespoon mango, 1 tablespoon avocado, 11/2 tablespoons pico de gallo and 2 tablespoons cheese. Garnish with lime wedges and cilantro sprigs, if desired.

Nutritional analysis per serving: 462 calories, 16 grams fat (5.4 grams saturated fat), 46.7 grams protein, 31 grams carbohydrate, 4.9 grams fiber, 124 milligrams cholesterol, 1.5 milligrams iron, 732 milligrams sodium, 460 milligrams calcium.