Heart Healthy
These tostadas — made with corn tortillas that can be baked a day in advance — are a tasty option for a weekend breakfast or brunch. They come together easily enough, so you can even make them for a satisfying weekday breakfast.
Print Recipe
Better Breakfast Tostada with Avocado and Eggs
-
Servings:
4
-
Serving Size :
1 tostada
Ingredients
-
Cooking spray -
4 corn tortillas -
1 tablespoon canola oil OR -
1 tablespoon corn oil -
1 medium red bell pepper OR -
1 medium green bell pepper -
1/2 cup red onion -
1 medium tomato -
2 ounces cream cheese -
2 large eggs -
2 large egg whites -
1 medium avocado -
1/4 cup cilantro -
2 teaspoons pickled jalapeños
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
Arrange the tortillas in a single layer on the baking sheet. Lightly spray the tortillas with cooking spray. Bake for 6 to 7 minutes on each side, or until golden brown. -
In a medium nonstick saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper and onion for 5 to 7 minutes, or until the bell pepper is tender and the onion is soft, stirring occasionally. Cook the tomato for 2 to 3 minutes, or until it releases its liquid. Stir in the cream cheese. Cook the vegetable mixture for 2 to 3 minutes, or until the cream cheese has melted. Remove from the heat. Transfer the bell pepper mixture to a small bowl. -
In a separate small bowl, whisk together the eggs and egg whites with a fork. -
Wipe the pan with paper towels. Lightly spray the pan with cooking spray. Cook the egg mixture over medium-high heat, or until the eggs are scrambled, stirring constantly. Remove from the heat. -
Spread the avocado over each tortilla. Top with the vegetable mixture and scrambled eggs. Garnish with the cilantro and jalapeños.
Cooking Tip: The tortillas can be baked and stored in an airtight container for up to two days.
Keep it Healthy: Using a combination of whole eggs and egg whites for scrambled eggs is a good way to lower the saturated fat in the dish without sacrificing flavor. A small amount of fat-free cream cheese adds creaminess.
Tip: Triple the amount of vegetables in the recipe. That way, you'll have plenty available to combine with whole-wheat pasta or ground skinless turkey breast for a quick lunch or dinner.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 226 | |
|---|---|---|
| Total Fat | 14.0 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.5 g | |
| Monounsaturated Fat | 8.0 g | |
| Cholesterol | 96 mg | |
| Sodium | 227 mg | |
| Total Carbohydrate | 17 g | |
| Dietary Fiber | 6 g | |
| Sugars | 4 g | |
| Protein | 10 g | |
Dietary Exchanges
1/2 starch, 2 vegetable, 1 lean meat, 2 fat
-
Servings:
4
-
Serving Size :
1 tostada
Ingredients
-
Cooking spray -
4 corn tortillas -
1 tablespoon canola oil OR -
1 tablespoon corn oil -
1 medium red bell pepper OR -
1 medium green bell pepper -
1/2 cup red onion -
1 medium tomato -
2 ounces cream cheese -
2 large eggs -
2 large egg whites -
1 medium avocado -
1/4 cup cilantro -
2 teaspoons pickled jalapeños
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
Arrange the tortillas in a single layer on the baking sheet. Lightly spray the tortillas with cooking spray. Bake for 6 to 7 minutes on each side, or until golden brown. -
In a medium nonstick saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper and onion for 5 to 7 minutes, or until the bell pepper is tender and the onion is soft, stirring occasionally. Cook the tomato for 2 to 3 minutes, or until it releases its liquid. Stir in the cream cheese. Cook the vegetable mixture for 2 to 3 minutes, or until the cream cheese has melted. Remove from the heat. Transfer the bell pepper mixture to a small bowl. -
In a separate small bowl, whisk together the eggs and egg whites with a fork. -
Wipe the pan with paper towels. Lightly spray the pan with cooking spray. Cook the egg mixture over medium-high heat, or until the eggs are scrambled, stirring constantly. Remove from the heat. -
Spread the avocado over each tortilla. Top with the vegetable mixture and scrambled eggs. Garnish with the cilantro and jalapeños.
Cooking Tip: The tortillas can be baked and stored in an airtight container for up to two days.
Keep it Healthy: Using a combination of whole eggs and egg whites for scrambled eggs is a good way to lower the saturated fat in the dish without sacrificing flavor. A small amount of fat-free cream cheese adds creaminess.
Tip: Triple the amount of vegetables in the recipe. That way, you'll have plenty available to combine with whole-wheat pasta or ground skinless turkey breast for a quick lunch or dinner.