Southwestern Egg Tostada

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Nutrition Facts

Serving Size: 1

Calories: 202 • Total Fat: 8g • Total Carbohydrate: 19g (Fiber: 5g • Sugars: 3g) • Protein: 12g • Vitamin D (10%) • Folate (11%) • Iron (11%) • Riboflavin (13%)

Nutritional Highlights

Low Calorie • High Protein • High “Good” Fats • Low Sugar • Gluten-Free • Dairy-Free

This recipe is a great balance of fat and carbohydrates. Add a small side of lean protein such as egg whites or turkey for a balanced meal.

Dysphagia Level 1 – Pureednot appropriate

Dysphagia Level 2 – Ground/Mech Soft – serve as a soft taco either with a flour or corn tortilla or omit tortilla entirely and serve on a plate. Scramble egg instead of frying and omit salsa.

Dysphagia Level 3 – Soft – serve as a soft taco either with a flour or corn tortilla or omit tortilla entirely and serve on a plate.


SouthWestern Egg Tostada

Servings: 1

INGREDIENTS
  • 1 six-inch corn tortilla
  • 3 tbsp canned black beans, low sodium
  • 2 tbsp avocado
  • 2 tbsp chunky salsa with liquid mostly drained
  • ½ tsp ground black pepper
  • ½ tsp hot sauce (optional)
  • 1 egg
  • Cilantro, chopped (for garnish)
  • Cooking spray
METHO
  1. Preheat oven to 375°F.
  2. Bake tortilla in oven for 5-8 minutes or until crispy.
  3. Mash black beans and avocado together in a small bowl and set aside.
  4. Coat a non-stick skillet with cooking spray and heat over med-high heat. Add egg and fry until yolk is set.
  5. Remove tortilla from oven. Top with black bean and avocado mash, then salsa, then fried egg.
  6. Garnish with black pepper, cilantro, and hot sauce, if desired.

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3 thoughts on “Southwestern Egg Tostada

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