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Home > Black bean and chipotle tostadas
  

Black bean and chipotle tostadas

Recipe Information

Servings 4
Preparation Time 20 Minutes
Cook Time 10 Minutes
Total Time 30 Minutes
Difficulty Easy
Main Ingredient Black Beans; Eggs
Category Beans & Legumes; Eggs
Meal Lunch; Dinner
Type Main Dish; Side Dish
Cuisine Mexican
Cook Method Stove Top
Diet High Fiber; High Protein; Vegetarian; Gluten Free

Ingredients

  • 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 cr�me fra�che 

 

Directions

  • Position the racks in the upper and lower thirds of the oven; preheat to 375�F.

  • 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 cr�me fra�che.

 

Nutrition (per serving)

  • Calories: 489 cal

  • Total fat: 23g

  • Saturated fat: 4g

  • Monounsaturated fat: 11g

  • Cholesterol: 280mg

  • Sodium: 462mg

  • Potassium: 607mg

  • Carbohydrate: 48g

  • Fiber: 11g

  • Sugar: 0g

  • Protein: 23g