Spicy Eggs Rancheros Recimeal |
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Prep Time: 0 Minutes Cook Time: 15 Minutes |
Ready In: 15 Minutes Servings: 4 |
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ReciMeals are designed to be complete meals that need only be accompanied by a beverage, and sometimes a side salad or slice of bread. A ReciMeal provides significant amounts of at least three of the five MyPyramid food groups: about 1/2 cup of fruits, 1/2 cup of vegetables, 1 ounce equivalent of grain foods, 2 ounces or the equivalent of lean meat or beans or 1 cup or the equivalent of milk per recipe serving. Read more . The classic Mexican dish, huevos rancheros, means “ranch eggs.” Topped with spicy tomato sauce, this protein-rich dish makes a great brunch, lunch or dinner meal. Serve with a side of vitamin C-rich canned fruit salad, mango or pineapple if you’d like. Ingredients:
4 (6-inch) corn tortillas |
1/4 cup chopped onion |
1 large garlic clove, chopped |
1 tablespoon plus |
2 teaspoons vegetable oil, divided |
1 can (15 ounces) diced tomatoes with green chiles |
1/8 teaspoon chili powder |
4 large eggs |
1 avocado, sliced |
1/4 cup shredded monterey jack cheese |
2 tablespoons chopped fresh cilantro |
1 cup shredded lettuce |
1 cup canned fat-free refried beans, warmed |
Directions:
1. Stack tortillas; wrap in foil. Heat at 350°F for 10 minutes until warm. In a medium, non-stick skillet, cook and stir onion and garlic in 2 teaspoons oil until onions are soft and translucent. Add tomatoes and chili powder. Reduce heat to simmer; cook uncovered for about 8 to 10 minutes until sauce thickens slightly, stirring occasionally. Keep warm. In a separate large, non-stick skillet, heat 1 tablespoon oil over medium heat. Crack eggs, keeping the yolks intact and slipping each one gently into the skillet. Cook covered until whites and yolks are set and cooked through. Arrange a warm tortilla on each plate. Put a cooked egg on each tortilla. Top with tomato-onion sauce. Top with avocado, cheese and cilantro. Serve with lettuce and refried beans.
2. Servings: 4
3. Nutritional Information Per Serving:
4. Calories 390; Total fat 21g; Saturated fat 4.5g; Cholesterol 220mg; Sodium 790mg; Carbohydrate 38g; Fiber 11g; Protein 16g; Vitamin A 40%DV*; Vitamin C 25%DV; Calcium 15%DV; Iron 20%DV; Folate 18%DV; Potassium 12%DV Per serving, this dish provides from MyPyramid: About 1/2 cup Vegetable Group; 1/4 cup Fruit Group; 1 ounce Grains Group; 2 ounces Meat and Beans Group
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