Mexican Baked Eggs on Black Beans
Ingredients
- 1 Tbsp canola oil 15 mL
- ¾ cup minced onion 175 mL
- 1 tsp chili powder 5 mL
- ½ tsp ground cumin 2 mL
- ½ tsp crushed red pepper flakes, 2 mL (or to taste)
- 1 (19 oz / 540 mL) can low sodium black beans, rinsed and drained
- 1 (19 oz / 540 mL) can low sodium diced tomatoes
- 6 eggs
- ¼ cup grated Cheddar cheese 60 mL
Instructions
- 1. 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.
- 2. 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).
- 3. 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.
- 4. 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.
Yield
6 servings
serving size
1 egg and ¾ cup (175 mL) bean mixture
nutritional analysis
Per Serving
| Calories | 190 |
| Total Fat | 9 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 190 mg |
| Carbohydrates | 19 g |
| Fiber | 5 g |
| Sugars | 5 g |
| Protein | 12 g |
| Sodium | 300 mg |
| Potassium | 356 mg |
