Refried Bean and Shredded Chicken Tostadas
A quick, satisfying Mexican-inspired meal featuring crispy tostadas layered with warm refried beans and seasoned shredded chicken. Topped with fresh romaine and crumbled queso fresco for the perfect crunch.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat the olive oil in a skillet…
- 01
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat. Season the chicken breast generously with salt, pepper, cumin, and chili powder.
Tap card to mark done - 02
Cook the chicken for 6 to 7…
Cook the chicken for 6 to 7 minutes per side, or until the internal temperature reaches 165°F. Remove from the pan, let it rest for a minute, and shred it using two forks.
Look for: the internal temperature reaches 165°F
Tap card to mark done - 03
Place the refried beans in a small…
While the chicken cooks, place the refried beans in a small saucepan or microwave-safe bowl. Warm them gently until they are smooth and easily spreadable.
Look for: they are smooth and easily spreadable
Tap card to mark done - 04
Lay the tostada shells flat on your…
Lay the tostada shells flat on your plates. Spread a warm layer of refried beans evenly across each shell to act as a savory base.
Tap card to mark done - 05
Top the beans with the seasoned shredded…
Top the beans with the seasoned shredded chicken, then pile high with the shredded romaine lettuce.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Finish by crumbling the queso fresco evenly…
Finish by crumbling the queso fresco evenly over the top. Serve immediately, adding a squeeze of fresh lime juice or your favorite hot sauce if you have them on hand.
Ready when: everything is assembled and ready to enjoy
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