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Quick Chicken Tostada

2 corn tortillas
1/4 cup of fat free refried beans
3 oz serving of lean chicken *
Romain lettuce as much as you like!
Tomatoes as many as you like!
1/4 avocado **

Preheat a nonstick pan over medium heat and spray both sides of one corn tortilla with cooking spray. Once the pan is warm spray it heavily with more cooking spray. Cook the tortilla in the pan until it becomes crispy. It will not be as crispy as if you had fried it in oil - but your abs will thank you. Once the tortilla is crispy repeat the process on the other.

Warm up your refried beans - this can be done in a microwave. While the beans are warming shred your chicken and romaine, and dice up your tomatoes and avocado.

Take each tortilla and spread 1/8 cup of refried beans across each tortilla. Place your shredded romaine on top of that, and then your diced tomatoes on top of the lettuce.

Place your shredded chicken on top, followed by salsa then diced avocado. Use as much salsa as you like for a flavor enhancer - in two tablespoons of salsa there are just 9 calories so go crazy!

Nutrition count for this meal:
Fat: 7.3g
Carbohydrates: 39.1g
Protein: 28.1g
Total calories: 327

* If you buy a rotisserie chicken you can have protein for a few meals. Skip the skin. OK, have just one bite of the best bit of skin and then throw it all out.

** I've found that if you put lime juice all over the inside of an avocado you can store it in the fridge for a couple of days without it going off or changing color. The only caveat to this is that your avocado has a slight lime flavor - which is great for any Mexican based meals, but maybe not so great if you want to make avocado sushi.