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Poached Egg Tostadas with Avocado-Pico de Gallo Salsa

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Poached Egg Tostadas with Avocado-Pico de Gallo Salsa

Nutrition Facts

Poached Egg Tostadas with Avocado-Pico de Gallo Salsa
CaloriesCalories
185 Per Serving
ProteinProtein
9g Per Serving
FiberFiber
3g Per Serving
×
Calories 185
Total Fat 11.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.0 g
Cholesterol 186 mg
Sodium 169 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 2 g
Added Sugars 0 g
Protein 9 g

Dietary Exchanges
1 starch, 1 lean meat, 2 fat

Ingredients

Servings   4   Serving Size   1 egg and 1/2 cup salsa

Ingredients

  • Cooking spray
  • 4 6-inch corn tortillas
  • 4 cups water
  • 1 tablespoon white vinegar
  • 4 large eggs

Salsa

  • 1 medium avocado, diced
  • 1 medium Anaheim pepper, seeds and ribs discarded, diced OR
  • 1 medium poblano pepper, seeds and ribs discarded, diced
  • 1 medium tomatillo, papery husk discarded, diced
  • 1/2 medium tomato, diced
  • 1/4 cup diced red onion
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 medium garlic clove, minced
  • 1/8 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  2. Arrange the tortillas in a single layer on the foil. Lightly spray the tortillas with cooking spray. Using a fork, pierce the tortillas a few times to prevent them from filling with air. Bake for 5 to 6 minutes on each side, or until golden brown. Transfer to serving plates.
  3. Meanwhile, in a large skillet, bring the water and vinegar to a boil over high heat.
  4. In a medium bowl, gently stir together all the salsa ingredients. Set aside.
  5. Once the water has come to a boil, reduce the heat and simmer. Break an egg into a cup and then carefully slip the egg into the simmering water. Repeat with the remaining eggs, placing them in the water so they don’t touch. Simmer for 3 to 5 minutes, or until the whites are completely set and the yolks are beginning to set, but aren’t hard. Using a slotted spoon, drain the eggs well. Place each egg on a tostada. Serve with the salsa.

Cooking Tip: The vinegar helps the egg whites firm up faster and prevents them from spreading too much.

Cooking Tip: To boil water faster, use room temperature or warm/hot water from the kitchen faucet rather than cold water from the refrigerator.

Tip: Choose hard-fleshed tomatillos, discard the husks just before use, and wash the tomatillos well. To store them, leave the husks on and refrigerate the tomatillos in a paper bag for up to one month. Roasting or grilling them tames the tartness and gives them a sweeter taste.
 

Nutrition Facts

Poached Egg Tostadas with Avocado-Pico de Gallo Salsa
CaloriesCalories
185 Per Serving
ProteinProtein
9g Per Serving
FiberFiber
3g Per Serving
×
Calories 185
Total Fat 11.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.0 g
Cholesterol 186 mg
Sodium 169 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 2 g
Added Sugars 0 g
Protein 9 g

Dietary Exchanges
1 starch, 1 lean meat, 2 fat

Ingredients

Servings   4   Serving Size   1 egg and 1/2 cup salsa

Ingredients

  • Cooking spray
  • 4 6-inch corn tortillas
  • 4 cups water
  • 1 tablespoon white vinegar
  • 4 large eggs

Salsa

  • 1 medium avocado, diced
  • 1 medium Anaheim pepper, seeds and ribs discarded, diced OR
  • 1 medium poblano pepper, seeds and ribs discarded, diced
  • 1 medium tomatillo, papery husk discarded, diced
  • 1/2 medium tomato, diced
  • 1/4 cup diced red onion
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 medium garlic clove, minced
  • 1/8 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  2. Arrange the tortillas in a single layer on the foil. Lightly spray the tortillas with cooking spray. Using a fork, pierce the tortillas a few times to prevent them from filling with air. Bake for 5 to 6 minutes on each side, or until golden brown. Transfer to serving plates.
  3. Meanwhile, in a large skillet, bring the water and vinegar to a boil over high heat.
  4. In a medium bowl, gently stir together all the salsa ingredients. Set aside.
  5. Once the water has come to a boil, reduce the heat and simmer. Break an egg into a cup and then carefully slip the egg into the simmering water. Repeat with the remaining eggs, placing them in the water so they don’t touch. Simmer for 3 to 5 minutes, or until the whites are completely set and the yolks are beginning to set, but aren’t hard. Using a slotted spoon, drain the eggs well. Place each egg on a tostada. Serve with the salsa.

Cooking Tip: The vinegar helps the egg whites firm up faster and prevents them from spreading too much.

Cooking Tip: To boil water faster, use room temperature or warm/hot water from the kitchen faucet rather than cold water from the refrigerator.

Tip: Choose hard-fleshed tomatillos, discard the husks just before use, and wash the tomatillos well. To store them, leave the husks on and refrigerate the tomatillos in a paper bag for up to one month. Roasting or grilling them tames the tartness and gives them a sweeter taste.
 

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