Recipe Redux: Still delicious, now more nutritious, A Healthier Huevos Rancheros

18 Jun Recipe Redux: Still delicious, now more nutritious, A Healthier Huevos Rancheros

A Healthier Huevos Rancheros

Waking up to Huevos Rancheros on the menu for breakfast is a happy hearty way to start the day for sure.  But even better, in the thick of swimsuit season, is this month’s Recipe Redux: Still delicious, now more nutritious, A Healthier Huevos Rancheros.

Truth be told, the traditional preparation is a bit of a Fryfest, as authentic recipes often ask you to fry the eggs, fry the corn tortillas, set the fried egg on refried beans, and then top it all off with queso fresco (fresh cheese, which is in fact, more fat). Why not cut the fat and keep the flavor by poaching the eggs, grilling the tortillas, using black beans and skipping the cheese?

Keep it simple with fresh, fabulous and mostly fat-free ingredients in this month’s recipe makeover of a classic favorite.  This hearty, healthy breakfast will keep you going strong all morning with plenty of protein from the eggs and black beans.

This month’s Recipe Redux: Still delicious, now more nutritious, A Healthier Huevos Rancheros, still delicious and now more nutritious at 250 calories a serving and just 2 grams of saturated fat. Enjoy!

Healthy highlights of this month’s Recipe Redux: A Healthier Huevos Rancheros  include:

  • Black Beans-  high in protein, low in fat and a good source of fiber, black beans contain phytochemicals which can help prevent cancer and other chronic diseases in your body.
  • Pico de Gallo- made with fresh tomatoes, onions and jalapenos, Pico de Gallo gives you a good dose of vitamin C, helping your body fight off infections.
  • Poached egg- rich in protein, a poached egg has just 70 calories, while a fried egg has about 90.
  • Avocado- high in folate which helps prevent heart disease and strokes in your body.

Recipe development and food photography by Sydne George.

A Healthier Huevos Rancheros

                Recipe Redux: A Healthier Huevos Rancheros
                (serves 2)
                2 small Hand Made Style corn tortillas
                2 eggs
                ¼ cup canned black beans, drained
                ½ tsp. chili powder
                ½ cup fresh Pico de Gallo (Albertsons produce department)
                ½ fresh avocado, thinly sliced
                1 lime, sliced into thin wedges
                Fresh cilantro leaves
Preheat barbecue grill to medium high. Briefly grill tortillas to warm them.
Bring a small pan of salted water to a gentle simmer. Add eggs and poach to desired degree of doneness.
Place one tortilla on each plate.
Top each tortilla with:
Black beans
Sprinkle with chili powder.
Top with poached egg.
Spoon fresh Pico de Gallo over the top of the poached eggs.
Garnish with sliced avocados, lime wedges and fresh cilantro leaves.
Enjoy!           

                Sydne George is a food journalist specializing in recipe development, food writing and food photography. She can be reached at sydnegeorge@hotmail.com . Sydne’s recipes from “Recipe Redux: Still Delicious, Now More Nutritious” are archived at http://sydnegeorge.com/blog/.

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