Ingredients
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8 5- to 6-inch corn tortillas
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Canola oil cooking spray
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2 tablespoons extra-virgin olive oil
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¼ cup sliced garlic
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2 cups cooked or canned, rinsed black beans (see Tip)
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½ cup water
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½ teaspoon salt, divided
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¼ teaspoon ground chipotle pepper, plus more for garnish
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6 large eggs
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2 large egg whites
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¼ cup low-fat milk
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¼ cup finely chopped white onion
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¼ cup chopped fresh cilantro
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3 tablespoons crème fraîche or sour cream
Directions
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Position racks in upper and lower thirds of oven; preheat to 375°F.
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Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
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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.
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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.
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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
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.
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.
Nutrition Facts (per serving)
547 | Calories |
29g | Fat |
50g | Carbs |
23g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Calories 547 | |
% Daily Value * | |
Total Carbohydrate 50g | 18% |
Dietary Fiber 11g | 39% |
Total Sugars 2g | |
Protein 23g | 46% |
Total Fat 29g | 37% |
Saturated Fat 4g | 22% |
Cholesterol 280mg | 93% |
Vitamin A 560IU | 11% |
Vitamin C 4mg | 4% |
Folate 170mcg | 43% |
Sodium 468mg | 20% |
Calcium 145mg | 11% |
Iron 4mg | 22% |
Magnesium 111mg | 27% |
Potassium 607mg | 13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* 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.