Mexican · Authentic-ish Mexican
Tostadas de Tinga
483 kcal a serving, against 586 for the traditional version. That is 103 kcal off, or 18%, with 47.1g of protein. Serves 4. 45 minutes.
What the traditional version is
Chicken thighs poached and shredded, then simmered in a rich sauce of fresh tomatoes, onions and dried chillies. Served on corn tortillas that have been deep-fried in vegetable oil until completely crisp, then heavily layered with soured cream, shredded iceberg lettuce and salty queso fresco.
What changed, and what each change costs
600g of chicken thighs swapped for 600g of chicken breasts
Breasts have far less fat than thighs but pack a massive amount of protein. By simmering the lean meat directly in the wet sauce, you stop it from drying out completely.
What it costs you. Chicken breast doesn't have the same melting tenderness as slow-cooked thigh. It breaks apart in slightly drier strands. It's the first compromise you'll notice, but the wet tomato sauce hides it well.
30g of absorbed frying oil removed completely, and the tortillas are baked
Deep-frying corn tortillas makes them absorb a shocking amount of oil. Baking them at a high heat drives out the moisture and gives you a rigid, crisp base for zero extra fat.
What it costs you. A baked tortilla is brittle. It snaps fiercely and lacks that rich, oily flakiness of a properly fried tostada base. It tastes a bit more like a plain cracker.
100g of soured cream swapped for 100g of fat-free Greek yoghurt
Traditional crema or soured cream is almost entirely fat. Fat-free Greek yoghurt brings the exact same dairy tang and cooling effect while actually adding a bit of protein.
What it costs you. Yoghurt lacks the luxurious, mouth-coating richness of cream. It sits slightly chalkier on the tongue.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 586 | 483 |
| Protein | 40.9g | 47.1g |
| Fat | 28.1g | 13.6g |
| Saturated fat | 9.8g | 5.5g |
| Carbohydrate | 44.1g | 43.9g |
| Protein per 100 kcal | 7g | 9.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Mexican prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
This hits all the right notes for a crunchy, hands-on dinner. The smoky chicken is loud and punchy, while the lettuce and yoghurt cool everything down. This is a solid, filling meal that leaves you feeling awake instead of ready for a nap. Nobody is going to mistake it for a greasy street food masterpiece. You lose the rich, fried decadence of the base, but the topping works so hard you barely miss it.
The quantities and the method for this dish are in Authentic-ish Mexican, along with 56 more. Buy the paperback