High-Protein Huevos Rancheros with Black Beans
Nutrition per serving
Protein per 100 kcal: 5.2g · Energy from macros: 22% protein / 42% carbs / 36% fat
Ingredients
- 4 large eggs
- 1 tbsp olive oil
- 400g can black beans, drained and rinsed
- 1 small red onion, finely chopped
- 1 garlic clove, finely chopped
- 1/2 tsp ground cumin
- 1/2 tsp smoked paprika
- Salt and freshly ground black pepper, to taste
- 4 small corn tortillas
- 200g fresh tomato salsa
- 40g reduced-fat cheddar, grated
- 1/2 ripe avocado, diced
- 1 small handful fresh coriander leaves
- Lime wedges, to serve
- Hot sauce, to serve (optional)
Instructions
Heat half the olive oil in a small saucepan over medium heat, soften half the red onion and the garlic for 2 minutes, then add the black beans, cumin and smoked paprika. Cook for 4-5 minutes, mashing a few beans with a fork so the mixture turns thick and creamy, and season with salt and pepper.
Warm the corn tortillas one at a time in a dry skillet over medium heat for about 30 seconds per side until soft and lightly toasted, then stack them under a clean cloth to keep warm.
Heat the remaining olive oil in the same skillet over medium heat and fry the eggs for 3-4 minutes until the whites are set, the edges are crisp and the yolks are still runny.
Lay two tortillas on each plate and spoon the warm black beans over them, then top with the fresh tomato salsa and the remaining chopped red onion.
Place a fried egg on each tortilla, scatter over the grated cheddar, diced avocado and fresh coriander leaves.
Serve at once with lime wedges and hot sauce on the side, if you like.
This is the breakfast I make when I want something filling that still fits a weight-loss day. Crispy-edged fried eggs, warmly spiced black beans, fresh salsa and creamy avocado on toasted corn tortillas — a plate that tastes like a weekend brunch but keeps you full for hours. Log it after breakfast at nutricounter.net/tools/tracker and you will see how well the protein and fibre carry you to lunch.
