Bean Tostada

Ingredients

• Black beans

  Mature seeds, cooked, boiled, without salt

  ¼ cup or 43g

• Zucchini

  Summer squash, includes skin, raw

  1 ½ cup, chopped or 186g

• Onions

  Raw

  ¼ small or 18g

• Tomatoes

  Red, ripe, raw, year round average

  ½ medium whole or 62g

• Parmesan cheese

  Shredded

  ½ oz or 14g

• Garlic

  Raw

  ½ clove or 2g

• Oregano

  Spices, dried

  ¼ tsp, ground or 0.5g

• Cumin

  Spices, cumin seed

  ¼ tsp, ground or 0.8g

• Crushed red pepper flakes

  ¼ tsp or 0.08g

• Dried egg white

  Dried, flakes, glucose reduced

  1 oz or 28g

• Breadcrumbs

  Cooks' Ingredients, Dried, White - Waitrose

  150 grams or 150g

• Sour cream

  Reduced fat

  1 tbsp or 15g

• Tortillas

  Ready-to-bake or -fry, flour

  1 tortilla, medium or 46g

Directions

1. Rinse beans in a calendar and drain. Mash beans with a fork just until coarsely chopped. Rinse and finely chop zucchini and onion, mince garlic, set aside. Rinse and slice fresh tomato, set aside. Mix vegetables, beans, cheese, herbs and spices: mix in liquid egg whites and enough of the breadcrumbs to make a firm mixture. Shape into on or two patties. Scary nonstick skillet with cooking spray on medium-high heat. Toast tortilla. Add patty to skillet and cook until brown on bottom, about 3-5 minuets. Spray other side, and flip. Cook until brown on the other side. Place patties on tortillas, top with sliced tomato and sour cream.