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Southwest Breakfast Tostadas with Black Beans & Spinach
15 min prep time
15 min cook time
4servings
How to Make Southwest Breakfast Tostadas with Black Beans & Spinach
These southwest breakfast tostadas are layered with spiced black beans, sautéed spinach, and an egg for a great start to your day. Crisp corn tortillas provide a whole grain base, while fiber-rich beans and healthy fats from avocado help support blood glucose (blood sugar) management. It’s a bold vegetarian breakfast that fits well into a diabetes-friendly eating plan.
15 min prep time
15 min cook time
4servings
1 tostada per serving
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Step-By-Step Instructions:
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Preheat the oven to 400 degrees F. Place the corn tortillas on a baking sheet lined with parchment paper. Lightly spray both sides with cooking spray. Bake for 6–7 minutes on each side or until they become crispy and golden brown. Remove from the oven and set aside.
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In a small saucepan over medium heat, combine the black beans, garlic clove, water, chili powder, ground cumin, and salt.
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Cook for 2–3 minutes until heated through. Using a fork or potato masher, mash the beans to create a spreadable consistency. Remove from the heat and set aside.
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In a large nonstick skillet, heat 1 teaspoon of olive oil over medium heat. Add the spinach and salt. Cook, stirring frequently, until wilted, about 2–3 minutes. Transfer to a bowl and set aside.
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In the same skillet, heat the remaining 1 teaspoon of olive oil over medium heat. Crack the eggs into the skillet, spacing them evenly. Cook the eggs to your desired doneness (e.g., sunny side up or over easy).
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To assemble, spread an even layer of the black bean mixture over each baked tortilla. Top with sautéed spinach, followed by a cooked egg and tomatoes. Add slices of avocado and sprinkle with fresh cilantro leaves.
Nutrition facts
4 Servings
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Serving Size
1 tostada per serving
- Amount per serving Calories 230
- % Daily value*
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Total Fat
11g
14%
- Saturated Fat 2g 10%
- Trans Fats 0g
- Cholesterol 185mg 62%
- Sodium 390mg 17%
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Total Carbohydrate
22g
8%
- Dietary Fiber 7g 25%
- Total Sugars 2g
- Added Sugars 0g 0%
- Protein 12g
- Potassium 550mg 12%
Ingredients
corn tortillas
4 small
no-salt-added black beans (rinsed and drained)
1 cup
garlic (minced)
1 clove
water
1 tbsp
chili powder
1 tsp
ground cumin
1 tsp
olive oil (divided)
2 tsp
fresh spinach leaves
4 cup
salt
1/2 tsp
eggs
4 large
cherry tomatoes (halved)
1 cup
avocado (sliced)
1/2 whole
cooking spray
1 coating
cilantro leaves
for garnish
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