Hearty Tex-Mex Brunch Eggs
Treat your family to a new take on lunch with this zesty recipe. Just add in some frozen kernels of Canadian corn and spice it up with some jalapenos to make your family’s feast a fiesta!
Excerpted from Dietitians of Canada, COOK! by Mary Sue Waisman, photos by Colin Erricson © 2011 Robert Rose Inc. Reprinted with permission. All rights reserved.
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- Bean Mixture
- 1 cup canned or cooked black beans drained and rinsed (see tip, at left)
- 2 cups frozen corn kernels
- 2 cups cherry tomatoes halved
- 2 tsp jalapeño pepper finely chopped
- 1 tsp curry powder
- 1 tsp chili powder
- Tortilla Crackers
- 2 large whole wheat tortillas
- 2 tsp butter softened
- Eggs
- 1 tsp canola oil
- 4 eggs
- ½ cup part-skim mozzarella or Cheddar cheese shredded
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
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.
Crackers
- Meanwhile, spread tortillas with butter. Place on baking sheet and broil for about 45 seconds or until golden and crisp. Set aside.
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).
- 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.
Recipe Notes
Per serving: Calories: 349, 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
