Southwestern Breakfast Tostadas Recipe For Healthy Breakfast

Breakfast Tostadas Ingredients

4 medium corn tortillas
1 cup black beans
1 cup tomatoes, coarsely chopped
4 tablespoon queso fresco cheese, crumbled
4 teaspoon cilantro
1 cup frozen or refrigerated egg product, thawed or 4 whole eggs
2 tablespoon milk, fat free
¼ teaspoon ground black pepper
A dash of salt
Cooking spray
Chunky salsa

Method:

1. Warm the corn tortillas according to the directions mentioned on the package.
2. Place the beans in a medium size bowl and with the help of a fork or a potato masher, lightly mash the beans, and leave aside.
3. Combine the eggs or thawed egg product, fat free milk, a dash of salt and ground black pepper in a separate medium size bowl. Beat the mixture with a rotary beater or a wire whisk.
4. Lightly coat a large unheated nonstick skillet with nonstick cooking spray and preheat it over medium heat. Pour the egg mixture gradually into the hot skillet and cook without stirring until the egg mixture begins to set.
5. Run a wooden spatula over the edge of the skillet and lightly lift the egg mixture to allow the uncooked liquid part to flow below. Continue cooking for 1 or 2 minutes more or until the egg mixture is thoroughly cooked through (the surface of the cooked egg mixture should be moist and glossy). Remove the pan from the heat.
6. Spread the mashed beans over the tortillas and divide the cooked egg mixture equally among all the warm tortillas. Top them with crumbled cheese, chopped tomato and cilantro. Garnish with salsa if desired. Serve immediately.

Health Tip:

• Southwestern breakfast tostada is a simple, diabetes friendly, vegetarian recipe.
• This recipe provides 215 calories, 8 gm total fat, 24 gm carbohydrates, 5 gm dietary fiber and 15 gm proteins per serving.
• This recipe provides 219 mg cholesterol per serving which can be considered moderate to high. If you are on a low cholesterol diet and want to reduce the total fat and cholesterol values of this recipe then use only egg whites instead of whole eggs with egg yolks. This is because egg yolks are a concentrated source of fats as well as cholesterol.
• However the amount of egg whites to be used in this recipe will be almost doubled to compensate for the absence of egg yolks. This slight modification will also reduce the total calories of breakfast tostadas.
• This recipe provides high sodium that is 409 mg sodium per serving. Avoid using canned beans, used boiled beans instead. Also avoid adding salt to the egg mixture in step 3.