|Preparation Time||20 Minutes|
|Cook Time||10 Minutes|
|Total Time||30 Minutes|
|Main Ingredient||Black Beans; Eggs|
|Category||Beans & Legumes; Eggs|
|Type||Main Dish; Side Dish|
|Cook Method||Stove Top|
|Diet||High Fiber; High Protein; Vegetarian; Gluten Free|
Four 6-inch corn tortillas
Canola oil cooking spray
2 tablespoons extra-virgin olive oil
1/4 cup sliced garlic
2 cups cooked or canned, rinsed black beans
1/2 cup water
1/2 teaspoon salt, divided
1/4 teaspoon ground chipotle pepper, plus more for garnish
6 large eggs
2 large egg whites
1/4 cup low-fat milk
1/4 cup finely chopped onion
1/4 cup chopped fresh cilantro
3 tablespoons crï¿½me fraï¿½che
Position the racks in the upper and lower thirds of the oven; preheat to 375ï¿½F.
Coat the tortillas on both sides with cooking spray. Place on baking sheets. Bake, turning once, until light brown, 12-14 minutes.
Meanwhile, heat the oil in a large saucepan over medium heat. Add the garlic and cook, stirring, until just beginning to brown, about 1 minute. Add the beans, water, and 1/4 teaspoon each of 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 the 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 of salt and cook, folding and stirring frequently with a heatproof rubber spatula, until almost set, 2-3 minutes.
To assemble the tostadas, spread each tortilla with about 1/4 cup of bean mixture. Top each with 1/4 cup of scrambled eggs and sprinkle with chipotle pepper, if desired. Serve garnished with onion, cilantro, and a small dollop of crï¿½me fraï¿½che.
Calories: 489 cal
Total fat: 23g
Saturated fat: 4g
Monounsaturated fat: 11g