Crispy Chicken and Refried Bean Tostada
A crunchy corn tostada topped with warm refried beans, flavorful shredded chicken, fresh avocado, and tangy salsa. Quick to assemble and packed with satisfying protein and fiber.
Prep
10 min
Cook
5 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Lily + Lila
Lily created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
Steadier 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
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
5 min
Total
15 min
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The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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
Cook along
Instructions
0 of 8 steps complete
Next: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a small skillet over medium heat, add 0.5 pcs garlic clove (minced), and stir for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 02
Add 0
Add 0.5 cup refried bean to the skillet with 1 tbsp water, reduce heat to low, and warm through for 2 to 3 minutes until spreadable.
Look for: spreadable
Tap card to mark done - 03
Combine 100 g cooked chicken breast (shredded)…
In a small bowl, combine 100 g cooked chicken breast (shredded) with 0.25 tsp ground cumin and a pinch of salt.
Tap card to mark done - 04
Place 1 pcs corn tortilla tostada shell…
Place 1 pcs corn tortilla tostada shell on a plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Spread the warm refried beans evenly over…
Spread the warm refried beans evenly over the top of the tostada shell.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Layer the seasoned shredded chicken over the…
Layer the seasoned shredded chicken over the beans.
Tap card to mark done - 07
Top with 0
Top with 0.25 pcs avocado (diced), 2 tbsp salsa, and 1 tbsp fresh cilantro (chopped).
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately while the base remains crisp
Serve immediately while the base remains crisp.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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