Good morning everyone! It's been a fabulous morning so far here on the Cali coast ... A pretty, foggy morning and got a great work out in! On my way home, I wanted something filling but that wouldn't drag me down for the rest of the day. As much as I love the concept big, ol greasy breakfasts, I can't do it anymore! If I do, I'm on my tush for the entire day napping and watching Netflix.
Now I had originally seen this recipe on Real Simple and loved the concept of a breakfast that had a good source of black beans, fiber and protein. But there was only one thing wrong. Ok .. Two.
1. A couple super simple ingredient swaps could reduce the fat and cholesterol.
2. The eggs were poached.
Now bless you if you like runny eggs ... I can't do it. I think I had already explained my little OCD with my recipe for: Sweet Potato Hash & Eggies ... It's just a texture/irrational fear of food born illness thing/I'm a little nuts kinda deal. Let me tell you this will be a little easier if your a poached egg kinda person ... But if not, here's the way I spun it :)
Ingredients
-4 small whole grain or sprouted grain tortillas (if these are unavailable, corn is preferable over flour tortillas)
-4 eggs
-4 cloves garlic, minced
-1 16 oz jar salsa
-1 15oz can of organic, reduced sodium black beans *rinse,rinse, rinse!
-4 tbsp of reduced fat shredded Mexican style cheese
-4 tbsp Greek yogurt
-black pepper
-if you wish for toppings, I think cilantro, additional hot sauce or shallots would be lovely
1. In a large skillet, give it a spray with your EVOO filled Misto. Place approx 1 tbsp of your minced garlic in the pan and allow to slightly golden. Then crack your eggs and begin to cook as if you were making sunny side up eggies. Sprinkle pepper on top.
2. Transfer your eggs when a little more solidified to a plate (this was the pain the arse part)
3. Preheat your oven broiler to high. Remist your pan and throw in your jar of salsa and black beans and begin to simmer for approx 10 min.
4. While your simmering, throw 4 tortillas into your oven on the top rack and broil for about 2 min.
5. Transfer your eggs from the plate to the ranchero mix (I did it runny side down to cook further) and cover with a lid and continue to simmer.
6. Flip your tortillas and sprinkle about 1 tbsp of cheese to each tortilla. Allow to melt and become awesome.
7. When your cheesy tortilla has achieved that awesomeness, transfer to a plate and top with the Huevos rancheros. Top with Greek yogurt, cilantro, avocado, pico de gallo etc etc.
Next round, I am going to make my own salsa to further decrease the sodium content ... today was just easy :) And not to toot my own horn, but compared to the one I found on Real Simple, my recipe cut the fat in half and had less cholesterol & sodium. So toot-toot!
If you have other suggestions or use your own salsa, share and let me know!
Enjoy!!
Nutritional Information
Serves 4
Calories: 287
Fat: 7.6
Saturated fat: 1.4
Poly: 0
Mono: 0
Trans: 0
Cholesterol: 176.9
Sodium: 976.4
Potassium: 463.8
Protein: 14.8
Vit A: 21.5%
Vit C: 22.5%
Calcium: 12.2%
Iron: 13.8%
Cooper and Owen decided to be my lovely assistants ... Or stalk me for dropped food. I'll figure it out eventually :)
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