be_ixf;ym_202109 d_26; ct_50

Rancher's eggs

Nutrition Facts

Serving Size 1 filled tortilla
Calories 292

Amount Per Serving
Monounsaturated fat 4 g
Saturated fat 5 g
Total fat 10 g
Sodium 536 mg
Cholesterol 190 mg
Dietary fiber 9 g
Protein 17 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

The whole-grain tortilla and beans make this breakfast high in fiber.

Ingredients

(Serves 6)
  • 6 whole-grain corn tortillas (6-inch diameter)
  • 1 can (15 ounces) reduced-sodium black beans, rinsed and drained
  • 1 teaspoon ground cumin
  • 6 large eggs or 1 1/2 cups egg substitute
  • 1/2 cup grated reduced-fat cheddar and Monterey Jack cheese blend
  • 6 tablespoons purchased fresh salsa

Directions

Preheat oven to 350 F. Generously spray 6 (8-ounce) custard cups with cooking spray and place on a cookie sheet.

Place tortillas in the microwave and heat for about 25 seconds or until they are warm and flexible. Gently press a tortilla into each cup. Spray the tops of the tortillas with cooking spray.

Place beans in a small bowl and mash coarsely with a fork or potato masher. Add cumin and stir until combined.

Spoon the bean mixture into tortillas, dividing evenly. Crack 1 egg into each tortilla on top of the beans.

Place cookie sheet with egg cups in the oven and bake for about 24 to 27 minutes, or until the egg whites are set and the yolks are soft.

Sprinkle each egg with grated cheese and return to oven for an additional minute or until the cheese is melted.

Remove eggs from oven and run a table knife around the tortillas to loosen them from the custard cups. Then transfer to plates. Top with fresh salsa and serve immediately.

Last Updated: February 28th, 2015