Quick and Easy Huevos Rancheros

Gerri French, MS/RD, CDE

June 2006

Start your Father’s Day with this wholesome recipe that will certainly delight the dad in your home.

Ingredients & Methods

Makes 4 servings

Quick and Easy Huevos Rancheros

2 cups of your favorite tomato-based salsa

½ cup pureed beans (canned refried beans made without lard are acceptable)

4 eggs, preferably free range, organic or omega 3-fortified eggs

2 ounces crumbled Mexican cheese such as queso asadero

2 tablespoons minced cilantro

1 avocado cut into 8 slices

8 black olives, sliced

Optional:

Warm corn or whole-grain tortillas

Nutrition at a Glance (per serving)
Calories	290
Total fat	19g
Saturated fat	6g
Carbohydrate	13g*
Dietary fiber	4g
Protein	12g

Method:

Mix the beans with the salsa. Heat in a pan or in the microwave oven until warm. While beans and salsa are heating, cook the eggs in your favorite way—poached, basted or fried.
Distribute the salsa-bean mixture onto four plates and place an egg on top of each portion. Immediately sprinkle with the crumbled cheese.
Serve the huevos rancheros topped with the cilantro, olives and two slices of avocado per portion.

* The 13 grams of carbohydrate in this recipe is partially from the 2 tablespoons (1 ounce) of beans per serving, which provides 3 grams of healthful carbohydrate. If you can handle the carbs, it may be well worth the texture, flavor and added antioxidants and fiber. Otherwise, simply eliminate the beans from the recipe.

Exchanges:
1¼ medium-fat meat, 3 fat, 1½ vegetables