Mexican Baked Eggs on Black Beans
This dish can be prepared in one large casserole or in 6 individual ramekins. Accompany with fresh salsa and a mixed dark green salad for a simple, yet impressive brunch idea.
INGREDIENTES
- 1 Tbsp canola oil 15 mL
- ¾ cup minced onion 175 mL
- 1 tsp chili powder 5 mL
- ½ tsp ground cumin 2 mL
- ½ tsp crushed red pepper flakes, 2 mL (or to taste)
- 1 (19 oz / 540 mL) can low sodium black beans, rinsed and drained
- 1 (19 oz / 540 mL) can low sodium diced tomatoes
- 6 eggs
- ¼ cup grated Cheddar cheese 60 mL
INSTRUCCIONES
- 1. In large saucepan, heat canola oil over medium heat. Add onion and sauté for about 5 minutes. Add chili powder, cumin and red pepper flakes and stir for 2 minutes. If you like it extra spicy, add more red pepper flakes to taste.
- 2. Add black beans and tomatoes. Stir. Bring to a simmer, cover and cook for 15-30 minutes until thickened to desired texture. While mixture cooks, preheat oven to 350 °F (180 °C).
- 3. Lightly brush 6 ramekins (placed on a baking sheet) or one 2 quart (2.25 L) casserole dish with canola oil or cooking oil spray. Mash bean mixture well and evenly divide amongst the dishes. Make a shallow hole in the middle of each one.
- 4. Carefully crack one egg on top of each dish. Sprinkle lightly with cheese. Bake for 15 minutes or until egg is cooked to desired doneness.
RINDE
6 servings
TAMAÑO DE LA PORCIÓN
1 egg and ¾ cup (175 mL) bean mixture
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 190 |
| Grasa total | 9 g |
| Grasa saturada | 2.5 g |
| Colesterol | 190 mg |
| Carbohidratos | 19 g |
| Fibra | 5 g |
| Azúcares | 5 g |
| Proteína | 12 g |
| Sodio | 300 mg |
| Potasio | 356 mg |
