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Randy Mayor Photo by: Randy Mayor

Quick Breakfast Tostada

Because everything is cooked in the microwave, this Tex-Mex breakfast is ready quickly.

Cooking Light JANUARY 2007

  • Yield: 4 servings (serving size: 1 tostada)

Ingredients

  • 1/4 cup 1% low-fat milk
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 4 large egg whites
  • 2 large eggs
  • 4 (6-inch) corn tortillas
  • 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
  • 1 cup canned black beans, rinsed and drained
  • 1/4 cup chopped green onions
  • 1/2 cup bottled salsa
  • 1/4 cup fat-free sour cream

Preparation

Combine first 5 ingredients in a large microwave-safe dish, stirring with a whisk. Microwave at HIGH for 3 minutes; stir. Microwave an additional 1 minute or until done. Arrange 1 tortilla on each of 4 microwave-safe plates; divide egg mixture evenly among the corn tortillas. Layer each serving with 2 tablespoons cheese, 1/4 cup beans, and 1 tablespoon green onions. Microwave each tostada at HIGH for 30 seconds. Top each tostada with 2 tablespoons salsa and 1 tablespoon sour cream. Serve immediately.

Nutritional Information

Amount per serving
  • Calories: 201
  • Calories from fat: 29%
  • Fat: 6.5g
  • Saturated fat: 3g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.7g
  • Protein: 15.9g
  • Carbohydrate: 23.4g
  • Fiber: 4.4g
  • Cholesterol: 120mg
  • Iron: 1.6mg
  • Sodium: 633mg
  • Calcium: 214mg
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Quick Breakfast Tostada recipe

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