Because everything is cooked in the microwave, this Tex-Mex breakfast is ready quickly.

1/4 cup 1% low-fat milk
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
4 large egg whites
2 large eggs
4 (6-inch) corn tortillas
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 cup canned black beans, rinsed and drained
1/4 cup chopped green onions
1/2 cup bottled salsa
1/4 cup fat-free sour cream

Combine first 5 ingredients in a large microwave-safe dish, stirring with a whisk. Microwave at HIGH for 3 minutes; stir. Microwave an additional 1 minute or until done. Arrange 1 tortilla on each of 4 microwave-safe plates; divide egg mixture evenly among the corn tortillas. Layer each serving with 2 tablespoons cheese, 1/4 cup beans, and 1 tablespoon green onions. Microwave each tostada at HIGH for 30 seconds. Top each tostada with 2 tablespoons salsa and 1 tablespoon sour cream. Serve immediately.

Yield: 4 servings (serving size: 1 tostada)

CALORIES 201(29% from fat); FAT 6.5g (sat 3g,mono 1.8g,poly 0.7g); PROTEIN 15.9g; CHOLESTEROL 120mg; CALCIUM 214mg; SODIUM 633mg; FIBER 4.4g; IRON 1.6mg; CARBOHYDRATE 23.4g