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Breakfast: Quick Breakfast Tostada

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Quick Breakfast Tostada

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

 

 

 

 

 

 

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.

 

Yield: 4 servings (serving size: 1 tostada)

 

NUTRITION PER SERVING

CALORIES 201(29% from fat); FAT 6.5g (sat 3g,mono

1.8g,poly 0.7g); PROTEIN 15.9g; CHOLESTEROL 120mg;

CALCIUM 214mg; SODIUM 633mg; FIBER 4.4g; IRON 1.6mg;

CARBOHYDRATE 23.4g

 

Auhor: Liz Zack

Source: Cooking Light, JANUARY 2007

Formatted by Chupa Babi: 11.29.07

 

Because everything is cooked in the microwave, this

Tex-Mex breakfast is ready quickly.

 

ChupaNote: crumbled some Morningstar Farms sausage

patties (the spicy ones) into this as well.

 

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