Guest guest Posted November 30, 2007 Report Share Posted November 30, 2007 @@@@@ 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. ----- ______________________________\ ____ Be a better pen pal. Text or chat with friends inside Mail. See how. http://overview.mail./ Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.