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Healthified Southwestern Breakfast Tostadas

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98% less cholesterol • 79% less fat than the original recipe. These breakfast tostadas prove a healthy breakfast doesn’t have to be boring! Greek yogurt lends creaminess to the dish while the black beans, tomato, cheese, and cilantro pack a big punch of Mexican flavor.

  • Prep Time 10 min
  • Total Time 20 min
  • Servings 2

Ingredients

2
(6-inch) corn tortillas
1/2
cup Progresso® canned black beans, rinsed and drained
1/2
cup refrigerated or frozen egg product, thawed
1
tablespoon fat-free milk
1/8
teaspoon black pepper
Dash salt
Nonstick cooking spray
1/2
cup chopped tomato
2
tablespoons crumbled queso fresco or shredded Monterey Jack cheese
2
tablespoons fat-free Greek yogurt
2
teaspoons snipped fresh cilantro

Directions

  • 1 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.
  • 2 Lightly coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat. 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.
  • 3 Spread one tortilla with mashed beans. Top with the remaining tortilla, cooked egg mixture, tomato, cheese, and snipped cilantro. Cut in half to serve. If desired, fold each portion in half. Top with yogurt and cilantro.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 70
  • Fat Reduced By 9 1/2g
  • Saturated Fat Reduced By 3g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 tostada
Calories
180
(
Calories from Fat
25),
% Daily Value
Total Fat
2 1/2g
2 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
500mg
500%;
Total Carbohydrate
27g
27%
(Dietary Fiber
5g
5%
  Sugars
3g
3%
),
Protein
13g
13%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
15%;
Calcium
15%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
2 eggs 1/2 cup refrigerated or frozen egg product, thawed
1 tablespoon milk 1 tablespoon fat-free milk
1/8 teaspoon salt Dash salt
1 teaspoon canola oil Nonstick cooking spray
2 tablespoons sour cream 2 tablespoons Yoplait® fat-free Greek yogurt
Nutritional Highlights
Calories
 
 
250 (before)
180 (after)
Cholesterol
 
 
220 mg (before)
5 mg (after)
Saturated Fat
 
 
4 g (before)
1 g (after)
Total Fat
 
 
12 g (before)
2 1/2 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 09/27/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 tostada
Calories
180
(
Calories from Fat
25),
% Daily Value
Total Fat
2 1/2g
2 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
500mg
500%;
Total Carbohydrate
27g
27%
(Dietary Fiber
5g
5%
  Sugars
3g
3%
),
Protein
13g
13%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
15%;
Calcium
15%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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