Breakfast Tostada

• 分量: 1 serving
• 総時間: 20 minutes

材料

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

手順

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.

栄養

• カロリー: 365 kcal
• 脂肪総量: 19 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 12 g
• コレステロール: 186 mg
• ナトリウム: 615 mg
• 炭水化物総量: 40 g
• 食物繊維: 11 g
• 糖質総量: 6 g
• タンパク質: 15 g