Sunday, July 1, 2012

Posted from WHFoods.org


Poached Huevos Rancheros
Poached Huevos Rancheros
Don't reserve this meal just for breakfast because it makes a great easy-to-prepare Healthiest Way of Eating dinner as well. One serving provides you with a wealth of health-promoting nutrients including 66% of the Daily Value (DV) for dietary fiber, 44% DV for vitamin A, and 36% DV for protein. Enjoy!




Prep and Cook Time: 25 minutes
Ingredients:
  • 1 medium onion, minced
  • 4 medium cloves garlic, chopped
  • 1 tsp apple cider vinegar, or any other light vinegar
  • about 4 cups water
  • 3 + 1 TBS chicken or vegetable broth
  • 4 cups black beans or 2 15 oz cans (no BPA), drained 2 tsp ground cumin
  • 1-1/2 TBS red chili powder
  • 2 TBS chopped fresh cilantro
  • salt and black pepper to taste
  • 4 chicken eggs, preferably organic
  • prepared salsa
  • 2 cups shredded romaine lettuce
  • 1 large avocado, cubed
Directions:
  1. Mince onion and chop garlic and let sit for 5 minutes to bring out their health-promoting benefits.
  2. Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
  3. In a separate stainless steel skillet, heat 1 TBS broth. Healthy Sauté onion in broth over medium heat for about 3 minutes stirring frequently, until translucent. Add garlic, beans, red chili powder, cumin, and rest of broth while egg water is coming to a boil. Warm beans for about 10 minutes on medium low heat, stirring occasionally. Add cilantro, salt, and pepper.
  4. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce, and avocado.
Serves 4
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In-Depth Nutritional Profile for Poached Huevos Rancheros

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