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Baking , Deep-Frying , Flavored Oils , Fondue , Grilling , Salads , Saute & Stir-Fry , Home Spa , Introduction to Canola Oil

    

Mexican Baked Eggs on Black Beans

Source: Patricia Chuey, Category: Breakfast, Lunch & Snack, Heart-Smart, Diabetic

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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.




Ingredients:

  • 1Tbsp 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) 541 mL) can low sodium black beans, rinsed and drained
  • 1 (19 oz / 540 mL) 541 mL) can low sodium diced tomatoes
  • 6 eggs
  • ¼ cup grated Cheddar cheese 60 mL 

Instructions:

  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. 

Yield: 6 servings. Serving Size: 1 egg and ¾ cup (175 mL) bean mixture.

 Nutritional Analysis
Per Serving
Calories 190
Total Fat 9 g
Saturated Fat 2.5 g
Cholesterol 190 mg
Sodium 300 mg
Potassium 356 mg
Carbohydrates 19 g
Fiber 5 g
Sugars 5 g
Protein 12 g

 

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