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Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 servings
Cook Time:30 mins
Cook Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients85- to 6-inch corn tortillasCanola oil cooking spray2tablespoonsextra-virgin olive oil¼cupsliced garlic2 cups cooked or canned, rinsed black beans (see Tip)½cupwater½teaspoonsalt, divided¼teaspoonground chipotle pepper, plus more for garnish6large eggs2large egg whites¼cuplow-fat milk¼cupfinely chopped white onion¼cupchopped fresh cilantro3 tablespoons crème fraîche or sour cream
Cook Mode(Keep screen awake)
Ingredients
85- to 6-inch corn tortillas
Canola oil cooking spray
2tablespoonsextra-virgin olive oil
¼cupsliced garlic
2 cups cooked or canned, rinsed black beans (see Tip)
½cupwater
½teaspoonsalt, divided
¼teaspoonground chipotle pepper, plus more for garnish
6large eggs
2large egg whites
¼cuplow-fat milk
¼cupfinely chopped white onion
¼cupchopped fresh cilantro
3 tablespoons crème fraîche or sour cream
Directions
Position racks in upper and lower thirds of oven; preheat to 375°F.
Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
Meanwhile, heat oil in a large saucepan over medium heat. Add garlic and cook, stirring, until just beginning to brown, about 1 minute. Add beans, water and 1/4 teaspoon each salt and chipotle. Mash the mixture with a potato masher or large fork to the consistency of a chunky puree. Cover to keep warm and set aside.
Beat eggs, egg whites and milk in a large bowl. Coat a large nonstick skillet with cooking spray and heat over medium heat. Add the egg mixture and the remaining 1/4 teaspoon salt and cook, folding and stirring frequently with a heatproof rubber spatula, until almost set, 2 to 3 minutes.
To assemble tostadas, spread each tortilla with about 1/4 cup bean mixture. Top each with 1/4 cup scrambled eggs and sprinkle with chipotle pepper, if desired. Serve garnished with onion, cilantro and a small dollop of crème fraîche (or sour cream).
Tips
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Originally appeared: EatingWell Magazine, March/April 2012
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Nutrition Facts(per serving)547Calories29gFat50gCarbs23gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
