Nutrition per serving may change if servings are adjusted.
8 5- to 6-inch corn tortillas
Canola oil cooking spray
2 tablespoons extra-virgin olive oil
¼ cup sliced garlic
2 cups cooked or canned, rinsed black beans (see Tip)
½ cup water
½ teaspoon salt, divided
¼ teaspoon ground chipotle pepper, plus more for garnish
6 large eggs
2 large egg whites
¼ cup low-fat milk
¼ cup finely chopped white onion
¼ cup chopped fresh cilantro
3 tablespoons crème fraÀ®che or sour cream
Position racks in upper and lower thirds of oven; preheat to 375°F.
Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
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 ¼ 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.
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 ¼ teaspoon salt and cook, folding and stirring frequently with a heatproof rubber spatula, until almost set, 2 to 3 minutes.
To assemble tostadas, spread each tortilla with about ¼ cup bean mixture. Top each with ¼ cup scrambled eggs and sprinkle with chipotle pepper, if desired. Serve garnished with onion, cilantro and a small dollop of creme fraiche (or sour cream).
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 1-1½ 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.
547 calories;29 g fat(4 g sat); 11 g fiber; 49 g carbohydrates; 23 g protein; 170 mcg folate; 280 mg cholesterol; 2 g sugars; 0 g added sugars; 560 IU vitamin A; 4 mg vitamin C; 145 mg calcium; 4 mg iron; 468 mg sodium; 607 mg potassium
Folate (42% daily value), Iron (22% dv)