Breakfast Tostada

• 份量: 1 serving
• 總時間: 20 minutes

食材

¼ cup no-sodium-added black beans, rinsed

2 tablespoons water

2 tablespoons lime juice, divided

¼ teaspoon taco seasoning

¼ avocado, mashed

¼ cup diced Roma tomato

1 tablespoon diced white onion

1 (6-inch) whole-wheat or corn tortilla

Nonstick cooking spray

1 large egg

¼ cup shredded romaine lettuce

步驟

Combine black beans, water, 1 tablespoon lime juice and taco seasoning in a microwave-safe bowl. Microwave on High for 2 minutes. Using a fork, mash the beans into a paste; set aside.

Mash avocado with a fork in a small bowl. Add tomato, onion, the remaining 1 tablespoon lime juice and a pinch of salt. Set aside.

Coat tortilla on both sides with cooking spray. Heat a small nonstick skillet over medium heat. Add the tortilla to the pan and toast, flipping once, until crisp and lightly browned on both sides, 3 to 4 minutes. Transfer to a plate.

Crack egg into the pan and reduce heat to medium-low. Cook, flipping once if desired, until the white is set, 2 to 3 minutes.

To assemble the tostada, layer the bean mixture, avocado mixture and lettuce on the tortilla. Top with the egg.

營養

• 卡路里: 365 kcal
• 總脂肪: 19 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 12 g
• 膽固醇: 186 mg
• 鈉: 615 mg
• 總碳水化合物: 40 g
• 膳食纖維: 11 g
• 總糖: 6 g
• 蛋白質: 15 g