EatingWell


3
5
What's This?
Serving size 4
Prep Time
Total Time

Ingredients

8 5- to 6-inch corn tortillas canola oil cooking spray2 Tbsp extra virgin olive oil¼ cup minced garlic2 cup cooked or canned, rinsed black beans (see Tip)½ cup water½ tsp salt, divided¼ tsp ground chipotle pepper, plus more for garnish6 large eggs2 low-fat milk¼ cup white onion¼ cup finely chopped white onion¼ cup chopped fresh cilantro

Directions

1. Position racks in upper and lower thirds of oven; preheat to 375°F.

2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.

3. 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.

4. 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.

5. 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).

 

Tip: To cook beans from scratch

1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.

2. Drain the beans and place in a large pot and add enough cold water to cover them by 2 inches. Bring to a boil, skimming off any debris that rises to the surface. Reduce the heat to low and simmer gently, stirring occasionally, until the beans are tender, 1 to 2 hours (cooking time will vary with the type and age of the bean). When the beans are nearly soft, stir in 1-1 1/2 teaspoons salt, to taste. Makes about 6 cups. Refrigerate leftover beans (in the cooking liquid) for up to 4 days or freeze for up to 3 months.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 489 35%
  • Calories from fat 207 93%
  • Total Fat 23gm 19%
  • Sodium 462mg 44%
  • Total Carbohydrates 48gm
  • Fiber 11gm
  • Protein 23gm
  • Cholesterol 280mg 16%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Brunch, Gluten Free, Healthy, High Fiber, Kid-Friendly, Low Fat, Vegetarian, Egg, Vegetable, Bean & Legume, Mexican, Southwestern, Easy, 30 Minute, Quick, Baking, Father's Day, Mother's Day

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