Mexican Baked Eggs on Black Beans

9 45 215
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Mexican Baked Eggs on Black Beans
Health Rating

Ingredients


1 tbsp Canola oil (or avocado oil)
3/4 cup Yellow onion (minced)
1 tsp Chili powder
1/2 tsp Cumin
1/2 tsp Crushed red pepper (to taste)
1 can (19oz) Black beans, canned (rinsed, drained)
6 medium egg Egg
1 can(s) (16 oz) Diced tomatoes, low sodium, canned
1/4 cup shredded Cheddar cheese, reduced fat (18%) (optional, if you want this dairy free)

Instructions


1. In large saucepan, heat canola oil over medium heat.
2. 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.
3. 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).
4. 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.
5. 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.


Enjoy!

Nutrition Facts

Per Portion

Calories 215
Calories from fat 75
Calories from saturated fat 20.6
Total Fat 8.3 g
Saturated Fat 2.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 3.8 g
Cholesterol 172 mg
Sodium 445 mg
Potassium 625 mg
Total Carbohydrate 21.8 g
Dietary Fiber 8.4 g
Sugars 1.3 g
Protein 13.2 g

Dietary servings

Per Portion


Meat Alternative 1.0
Vegetables 1.6

Energy sources


Pygal40%463.8427869070521169.1069587792654335%338.1200468149902272.1111666441468625%318.68016229108275132.2310586089581440%35%25%CarbohydratesFatProtein
Breakfast
Lunch