Monday, August 27, 2012

Skinny Vegetarian Black Bean Tostada

Tostadas are usually very high fat and not exactly something you want to be eating if you are trying to lose the extra baby weight (Me!). I love the open-faced factor - It's like a mini Mexican pizza. Instead of frying the tortilla, I just warm it through. I used corn tortilla because they are much thicker and hold up better. I didn't want the liquid from the beans and eggs to break it down. I made these as a quick week night meal, but these would be perfect for breakfast as well. Since these are basically a just assemble-and-serve meal, you can customize it to fit your family's likes and dislikes. Topping ideas: shredded cheese, salsa, sour cream, hot sauce, lime juice, tortilla chips, fresh diced red onion, etc. Customize it how ever you'd like. I really like the avocado and tomato only. The heat from the egg softens the avocado, making it buttery and delicious. My husband added cheese, salsa and tortilla chips to his. With the yolk being slightly runny, I punctured the egg and let the yolk run all over the top of the tostada. OOOHH it's so good. 

The corn tortilla I got were green chile flavored - which was awesome. They were really tasty and 90 calories each. I purchased them at the Fresh Market, I'm not sure if they are available in other stores. It was the first time I had seen them. If you prefer to scramble the eggs, that would be good too. I've made these same tostada a million times, in a million different ways, and scrambled eggs are awesome. 


Sorry for the foggy/poor lighting photos, these were taken while tropical storm Isaac was hitting South Florida.



Skinny Vegetarian Black Bean Tostada

Cook Time: < 25 minutes
Prep Time: < 10 minutes
Serves: 8 tostadas

Ingredients:

Black Beans:

  • 1 tsp oil
  • 1/2 large onion, diced
  • 1/2 bell pepper, diced
  • 2 cloves of garlic, minced
  • 1 tbsp red wine vinegar
  • 1 tsp dried oregano
  • salt and pepper, to taste
  • jalapeno flavored hot sauce, to taste (optional)
  • 1 tbsp tomato paste
  • 2 cups cooked black beans (or canned beans, drained and rinsed)

Tostada:

  • 1 medium tomato, diced
  • 1 haas avocado, diced
  • 8 corn tortillas, warmed
  • oil spray
  • 8 cage-free eggs, fried 
  • fresh cilantro, minced

Heat the oil in a medium pot, over medium heat. Saute the onions, peppers and garlic for about 5 minutes.



Add the vinegar, oregano, salt, pepper, hot sauce, tomato paste and black beans to the pot. Stir well, reduce heat and cover. Allow the beans to simmer for about 10 minutes or longer. 



While the beans are simmering, prep the tostada ingredients. Begin frying the eggs (in the oil spray) and cooking to your desired done-ness. (I did mine medium, I like to poke the yolk and let it run into the beans and veg). Salt and pepper the egg if you'd like. 

Warm the tortilla in microwave or on the stove top. If you are using the microwave, about 10 seconds per tortilla. On the stove, just heat the tortilla on a dry skillet until they are warm and loose.



To assemble the tostadas - Place the corn tortilla on a plate, top with 1/3 cup of black bean mixture, 1/8 of the diced tomatos and avocado (add a bit of salt and pepper if you'd like) and top with the fried egg. Sprinkle with a little cilantro. 



Serve piping hot and have a few toppings on hand for customizing.



Nutritional Info per Tostada:
Calories: 270 ; Fat: 9.5g ; Carbohydrate: 29g ; Fiber: 7g ; Sugar: 1g ; Protein: 16g

6 comments:

  1. Looks awesome! THis is right up my alley! Can't wait to try it!

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  3. These tostadas look incredible :D

    Cheers
    Choc Chip Uru

    ReplyDelete
  4. These look amazing!! Thank you for sharing this awesome recipe will def be trying this weekend!

    ReplyDelete
  5. I am a frequent visitor in your blogs, this post is very interesting and easy to read .... I hope to visit again

    ReplyDelete