Black Bean & Chipotle Tostadas with Crème Fraîche
From EatingWell: March/April 2012
If you love breakfast burritos or huevos rancheros, you’ll love this tostada with seasoned black beans on crispy tortillas with scrambled eggs on top. Pass salsa or hot sauce to go with it.
- 8 5- to 6-inch corn tortillas
- Canola oil cooking spray
- 2 tablespoons extra-virgin olive oil
- 1/4 cup sliced garlic
- 2 cups cooked or canned, rinsed black beans (see Tip)
- 1/2 cup water
- 1/2 teaspoon salt, divided
- 1/4 teaspoon ground chipotle pepper, plus more for garnish
- 6 large eggs
- 2 large egg whites
- 1/4 cup low-fat milk
- 1/4 cup finely chopped white onion
- 1/4 cup chopped fresh cilantro
- 3 tablespoons crème fraîche 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 1/4 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 1/4 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 1/4 cup bean mixture. Top each with 1/4 cup scrambled eggs and sprinkle with chipotle pepper, if desired. Serve garnished with onion, cilantro and a small dollop of crème fraîche (or sour cream).
Tips & Notes
- 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 1-1 1/2 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.
Per serving: 489 calories; 23 g fat (4 g sat, 11 g mono); 280 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 23 g protein; 11 g fiber; 462 mg sodium; 607 mg potassium.
Nutrition Bonus: Folate (43% daily value), Magnesium (28% dv), Iron (22% dv), Zinc (19% dv), Potassium (18% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 2 lean meat, 2 fat
More From EatingWell
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Celebrate the season with EatingWell's best recipes from the...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
Eating meatless at least once a week has a host of health...
If you're looking for an easy, healthy meal idea for dinner...
These healthy vegan recipes take you on a virtual trip around...
- Ease of Preparation
- Total Time
- 30 minutes or less
- March/April 2012