Huevos Rancheros Skillet
- Suitable for diets:
- High-Protein
Why Diabetes Friendly?
High Fiber Content:
The beans, especially when using dried beans, provide a good source of fiber, promoting steady blood sugar levels.
Controlled Carbohydrates:
Corn tortillas and fresh salsa contribute carbohydrates but can be easily portion-controlled to manage carb intake.
Lean Protein from Eggs:
Eggs are a lean protein source, which helps regulate blood sugar levels and provides essential nutrients.
Healthy Fats from Avocado:
Avocado in the salsa adds healthy monounsaturated fats, aiding in managing blood sugar levels.
Slow-Release Carbohydrates:
The combination of beans, eggs, and whole-food ingredients contributes to a balanced meal with carbohydrates that release slowly.
Ingredients
Refried Beans (makes 2 cups)
- olive oil 1 tbsp
- onion (small, diced) 1
- garlic (minced) 1 clove
- black beans (canned, rinsed & drained) 1 ½ cup
- cumin (ground ) 1 tsp
- pepper ¼ tsp
- salt ¼ tsp
- lime (juiced) 1/2
- tomato (diced ) ½ cup
- cilantro 2 tbsp
- water ¼ cup
Toppings
- egg 4
- tortilla (corn, 6 inch) 4
- cilantro (fresh ) ¼ cup
- pico de gallo (store bought) ½ cup
- avocado (ripe, sliced) ½
- queso fresco (or feta cheese, crumbled ) 2 tbsp
Cooking Tips
Perfectly Cooked Eggs:
Cook the eggs to your liking. Sunny-side-up or poached eggs work well for huevos rancheros.
Corn Tortillas:
Briefly heat the corn tortillas on a dry skillet or in the oven for added flavor and pliability.
Dried Beans vs. Canned:
While canned beans offer convenience, consider using dried pinto beans for the refried beans for a traditional touch.
Mash to Desired Consistency:
Mash the beans to your preferred consistency – some like them smooth, while others prefer a chunkier texture.
Instructions
- To a skillet, heat olive oil over medium heat. Add in onions and garlic and sauté until softened and translucent, about 4 minutes.1 tbsp olive oil, 1 onion, 1 clove garlic
- To the same skillet, add in black beans, diced tomato, cumin, salt, pepper, lime juice, diced tomatoes, cilantro, and water. Stir well to combine, cover, and cook for 5 minutes until heated through.1 ½ cup black beans, 1 tsp cumin, ¼ tsp pepper, ¼ tsp salt, 1/2 lime, ½ cup tomato, 2 tbsp cilantro, ¼ cup water
- Let the bean mixture cool slightly before carefully transferring to a food processor, blending until smooth with a few chunks left over.
- To a small skillet, warm each tortillas over medium heat for 1-2 minutes on each side.
- Transfer tortillas to a plate and spread ⅓ cup of the bean mixture for each set of two tortillas.4 tortilla
- To the same skillet, begin to fry your egg to your preferred level of doneness. Place the egg on top of the tortilla and top your huevos rancheros with cilantro, pico de gallo, avocado, and cheese. Serve and enjoy!4 egg, ¼ cup cilantro, ½ cup pico de gallo, ½ avocado, 2 tbsp queso fresco
FAQ
Can I make refried beans in advance?
Yes, you can prepare refried beans in advance and reheat them when ready to serve.
What can I serve on the side?
Serve with sides like sliced radishes, fresh cilantro, or a dollop of Greek yogurt for added freshness.
How do I store leftovers?
Store leftover beans in an airtight container in the refrigerator. Reheat gently on the stovetop or in the microwave.
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