By: Desiree Nielsen, Dietitian, British Columbia
(POSTED: April 7, 2011)
Hearty Tex-Mex Brunch Eggs
Treat your family to a new take on lunch with our recipe for Hearty Tex-Mex Brunch Eggs. Just add in some frozen kernels of Canadian corn and spice it up with some jalapenos to make your families feast a fiesta!
1 cup (250 mL) canned or cooked black beans, drained and rinsed (see tip, at left)
2 cups (500 mL) frozen corn kernels
2 cups (500 mL) cherry tomatoes, halved
2 tsp (10 mL) finely chopped jalapeño pepper
1 tsp (5mL) curry powder
1 tsp (5mL) chili powder
2 large whole wheat tortillas
2 tsp (10mL) butter, softened
1 tsp (5 mL) canola oil
½ cup (124 mL) shredded part-skim mozzarella or Cheddar cheese
1. Bean mixture: In a large saucepan, combine beans, corn, tomatoes, jalapeño, curry powder, chili powder and 1/4 cup (60 mL) water. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring occasionally, for 20 minutes.
2. Crackers: Meanwhile, spread tortillas with butter. Place on baking sheet and broil for about 45 seconds or until golden and crisp. Set aside.
3. Eggs: In a large nonstick skillet, heat oil over medium-high heat. Fry eggs to desired consistency (they may be left sunny side up or turned over).
4. Divide bean mixture evenly among four large soup bowls. Top each with 1 cooked egg and 2 tbsp (30 mL) shredded cheese. Serve each with half a tortilla cracker.
Yield: 4 servings
Tortillas are a Mexican flatbread made from ground maize (corn) or wheat flour. You can find flour tortillas in most grocery stores, often flavored with ingredients such as sun-dried tomatoes or pesto.
A standard 19-oz (540 mL) can of beans yields about 2 cups (500 mL) drained and rinsed beans. If you have smaller or larger cans, you can use the volume called for or just add the amount from your can. Drain canned beans in a colander and rinse thoroughly under cold running water before adding them to your recipe.
The bean mixture will freeze well if there's any left over. Transfer cooled beans to an airtight container and freeze for up to 3 months.
Be sure to watch the tortilla crackers while they bake, as they can burn quickly.
-Vary the heat in the bean mixture to your liking by adjusting the amount of jalapeño pepper used.
-For added kick, use Monterey Jack cheese with jalapeño peppers in place of the mozzarella.
Nutrients per serving
Fat: 13.6 g
Saturated fat: 5.0 g
Sodium: 539 mg (22% DV)
Protein: 18 g
Calcium: 156 mg (14% DV)
Iron: 2.6 mg (19% DV)
Very high in: Magnesium, folate, vitamin B12 and niacin
High in: Zinc, vitamin A, thiamine and riboflavin
Excerpted from Dietitians of Canada, COOK! by Mary Sue Waisman © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.