Mexican Baked Eggs on Black Beans
Accompany with fresh salsa and a mixed dark green salad for a simple, yet impressive brunch idea.
Tips
This dish can be prepared in one large casserole or in 6 individual ramekins.
Makes 6 servings
Cooking time: n/a
Ingredients
- 1 Tbsp (15 mL) canola oil
- ¾ cup (175 mL) minced onion
- 1 tsp (5 mL) chili powder
- ½ tsp (2 mL) ground cumin
- ½ tsp (2 mL) crushed red pepper flakes (or to taste)
- 1 (19 ounces/541 mL) can low sodium black beans, rinsed and drained
- 1 (19 ounces/541 mL) can low sodium diced tomatoes
- 6 eggs
- ¼ cup (60 mL) grated Cheddar cheese
Instructions
- In large saucepan, heat canola oil over medium heat. 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.
- 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).
- 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.
- 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.
Notes
Carbohydrate exchange information:
1 Carbohydrate Choice
2 Meat & Alternative Choices
½ Fat Choice
Yield: 6 servings Serving Size: 1 egg and ¾ cup (175 mL) bean mixture
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