Directions:
- Preheat oven to 475°.
- Combine first 3 ingredients in a saucepan; cook, uncovered, over medium heat 10 minutes, stirring occasionally.
- Pour water to depth of 2 inches into a large skillet. Bring water to a boil; reduce heat, and simmer. Break 1 egg into a saucer, and slip egg into simmering water, holding saucer as close as possible to water. Repeat with remaining 3 eggs. Simmer eggs 5 minutes or until done; remove from water with a slotted spoon. Drain.
- Coat tortillas on both sides with cooking spray. Combine garlic powder and cumin; sprinkle on 1 side of tortillas. Stack tortillas, and cut stack into quarters. Place tortilla wedges in a single layer on a baking sheet; bake at 475° for 5 minutes or until crisp and golden, turning once.
- Arrange tortilla wedges around edges of 4 individual serving plates, and top evenly with bean mixture. Top each serving with a poached egg. Spoon 1 tablespoon salsa and 1 tablespoon sour cream over each serving. Sprinkle with cilantro, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 146.25 Kcal (612 kJ) | ||
| Calories from fat | 52.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.82g | 9% | |
|---|---|---|---|
| Cholesterol | 187.29mg | 62% | |
| Sodium | 117.95mg | 5% | |
| Potassium | 176.13mg | 4% | |
| Total Carbs | 15.75g | 5% | |
| Sugars | 0.61g | 2% | |
| Dietary Fiber | 2.17g | 9% | |
| Protein | 9.1g | 18% | |
| Vitamin C | 1.4mg | 2% | |
| Iron | 1.5mg | 8% | |
| Calcium | 73.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 138.14 Kcal (578 kJ) | ||
| Calories from fat | 49.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.5g | 9% | |
|---|---|---|---|
| Cholesterol | 176.9mg | 62% | |
| Sodium | 111.41mg | 5% | |
| Potassium | 166.35mg | 4% | |
| Total Carbs | 14.88g | 5% | |
| Sugars | 0.58g | 2% | |
| Dietary Fiber | 2.05g | 9% | |
| Protein | 8.59g | 18% | |
| Vitamin C | 1.3mg | 2% | |
| Iron | 1.4mg | 8% | |
| Calcium | 69.1mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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