Health Conditions Diabetes-Appropriate Diabetic Breakfast Recipes Diabetic High-Protein Breakfast Recipes Southwestern Breakfast Tostadas Be the first to rate & review! Mashed black beans, crumbled queso freso, fresh cilantro and chopped tomato give this easy breakast tostada a Soutwestern flair. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 5 mins Additional Time: 15 mins Total Time: 20 mins Servings: 2 Yield: 2 servings Nutrition Profile: Diabetes-Appropriate Nut-Free Healthy Aging Low-Sodium Soy-Free Heart-Healthy Vegetarian High-Protein Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 2 (6 inch) corn tortillas ½ cup canned black beans, rinsed and drained 2 eggs or 1/2 cup refrigerated or frozen egg product, thawed 1 tablespoon fat-free milk ⅛ teaspoon black pepper Dash salt Nonstick cooking spray ½ cup chopped tomato 2 tablespoons crumbled queso fresco or shredded Monterey Jack cheese 2 teaspoons snipped fresh cilantro 1 ounce Purchased chunky salsa Directions Warm tortillas according to package directions. Meanwhile, in a small bowl use a potato masher or fork to slightly mash beans; set aside. In another small bowl or 1-cup glass measure combine eggs, milk, pepper and salt. Beat with a wire whisk or rotary beater. Lightly coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat then pour egg mixture into hot skillet. Cook, without stirring, until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so that the uncooked portion flows underneath. Continue cooking about 2 minutes more or until egg mixture is cooked through but is still glossy and moist. Remove from heat. Spread tortillas with mashed beans. Divide cooked egg mixture between tortillas. Top with tomato, cheese, and cilantro. If desired, top with salsa. Serve immediately. Originally appeared: Diabetic Living Magazine Rate It Print Nutrition Facts (per serving) 215 Calories 8g Fat 24g Carbs 15g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 2 Serving Size 1 tostada Calories 215 % Daily Value * Total Carbohydrate 24g 9% Dietary Fiber 5g 18% Protein 15g 30% Total Fat 8g 10% Saturated Fat 3g 15% Cholesterol 219mg 73% Sodium 409mg 18% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved