| |
| INGREDIENTS |
| 1/4 cup |
1% low-fat milk |
| 1/4 tsp. |
salt |
| 1/8 tsp. |
freshly ground black pepper |
| 4 |
large egg whites |
| 2 |
large eggs |
| 4 |
corn tortillas (6 inch) |
| 1/2 cup (2 oz.) |
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 |
|
|
|
| RECIPE |
- Combine first 5 ingredients in a large microwave-safe dish, stirring with a whisk. Microwave on 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 on HIGH for 30 seconds.
- Top each tostada with 2 tablespoons salsa and 1 tablespoon sour cream. Serve immediately.
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|
|
| SERVING SUGGESTION |
SERVING SIZE:
1 Tostada
NUMBER OF SERVINGS:
4
|
|
|
| NUTRITION FACTS |
| |
| Calories |
209 |
|
| Total Fat |
7 g |
|
| Sodium |
663 mg |
|
| Total Carbohydrates |
23 g |
|
| Fiber |
4 g |
|
| Protein |
16 g |
|
|
|
