Monday, August 30, 2010

Huevos Rancheros with Vegetables and Beans

Egg dishes tend to be inexpensive and are appropriate for any time of day, from breakfast to dinner. Often I'll make a vegetable omelet for lunch or dinner because it's quick, easy and a good source of protein. The classic way of making Huevos Rancheros is to fry eggs, top with salsa and serve over warm tortillas. I took this classic dish and added a variety of vegetables and beans to increase the nutrition density and fiber. The combination of flavors is wonderful and makes a simple, but satisfying meal.

If you're like me with an empty-nest and don't need four servings, go ahead and make the entire vegetable-bean mixture and store half. It makes a delicious filling for a Mexican-style omelet or eat it as a side dish later in the week.

Huevos Rancheros with Vegetables and Beans
(Makes 4 servings)

2 teaspoons olive oil
4 yellow corn tortillas
1 medium onion, chopped
1/3 cup frozen corn
One 10 oz. package frozen chopped spinach, thawed or microwave for 4 minutes
1 plum tomato, seeded and chopped
½ zucchini, shredded
½ cup canned black beans or pinto beans (drained and rinsed)
1½ tablespoons fresh cilantro or parsley, chopped (or 2 teaspoons dried)
1¼ cups salsa, divided
4 large eggs
Salt and pepper to taste

1. In a large non-stick skillet, heat olive oil until hot and add corn tortillas. Cook, turning once, until hot and beginning to bubble and become crisp on the surface. Remove from skillet and drain on paper towels; keep warm.

2. Reduce the heat to medium and cook the onion and corn, stirring occasionally, until onions are soft and translucent and corn is beginning to brown around the edges. Add spinach and cook for 4 minutes (if not previously microwaved), stirring occasionally. Add tomatoes, zucchini, beans, herbs and ¼ cup salsa. Season with salt and pepper and stir to combine.

3. Create four circles in the vegetable-bean mixture and crack one egg into each. Sprinkle eggs with salt and pepper. Cover skillet until eggs are cooked to your liking, about 2-3 minutes. If a hard yolk is desired, turn eggs half way through cooking time.

4. Place one corn tortilla on each serving plate. Divide eggs and vegetable mixture evenly among the corn tortillas and top each with additional salsa, up to ¼ cup per serving. Serve immediately.

Nutritional Information per serving: 230 calories, 28.2 g carbohydrate, 6.9 g total fat, 1.8 g saturated fat, 341.8 mg sodium, 5.5 g fiber, 11.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

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