With flowers blooming, birds chirping, and the sun making an oh-so-coveted appearance, it is undeniable. Spring is in the air here in Vancouver!
In light of this change in seasons, I decided to celebrate by sharing this simplified take on a well-known favourite. Because the infinite array of colours, flavours, and textures provided by the earth deserve their time in the spotlight, I chose to utilize a bevy of fresh produce and nourishing legumes, along with a little fresh herbs and spices to add some kick. And the satiating power of protein is bolstered with the tasty addition of an egg – cooked to your liking.
Now for decades, eggs have been shamed for their high cholesterol content, which was widely thought to pose a risk of heart disease. But the simple fact is this: Dietary cholesterol has very little impact on blood cholesterol levels. In actuality, 70-80% of the cholesterol in our bodies is made by our liver and small intestine, rather than ingested from the food we eat. We now know that eating eggs does not increase our cholesterol as much as refined carbohydrates, saturated fats, and trans fats do. And our liver actually produces more cholesterol when we eat foods high in saturated and trans fats, not cholesterol itself.
The bottom line: Eggs contain very little saturated fat and no trans fats. This makes them a perfectly nutritious source of protein for healthy individuals.
But do take note, according to current recommendations, individuals with diabetes, high-LDL cholesterol, and/or existing heart disease are still cautioned to limit their egg consumption, especially if they are already consuming relatively high levels of saturated fat. Click the link above to learn more about recommendations pertaining to this population.
Highlights of making this recipe:
- This dish contains many ingredients you likely already have in your kitchen, and the extra ingredients that you may need to purchase are typically inexpensive and readily available at local markets and major grocery stores.
- Preparing this recipe takes under 15 minutes of prep time in the kitchen (with ingredients mise en place – which I recommend whenever possible) and this easy peasy meal is ready to eat in about half an hour.
- This recipe is made using a two non-stick pans, so very minimal clean-up is required. Because a delicious and nutritious meal shouldn’t call for a major cleanup session; ain’t nobody got time for that.
With Cinco de Mayo on the horizon, I thought now would be a great time to share my easy and nutrient packed recipe for simplified Huevos Rancheros. Though…I have to admit…Mexican food is my all-time favourite, and I enjoy this particular recipe year round. Disfrutar!
Macros per Serving (1 egg + 1 tortilla)
Protein: 30 g
Fat: 8 g
Carbohydrates: 47 g
Sugar: 8 g
Fibre: 12 g
No Fuss Huevos Rancheros
- 1/2 tsp extra virgin olive oil
- 1/2 cup yellow onion diced
- 1/2 cup diced tomato
- 1/2 cup white button mushroom sliced
- 1/2 cup diced zucchini
- 1 cup spinach chopped
- 1/2 cup black beans cooked, canned
- 1/2 cup navy beans cooked, canned
- 1/2 tbsp red chili flakes (or more to taste)
- 1/4 tsp ground cumin
- 1/4 tsp ground corriander
- 1/4 tsp fine sea salt
- 1/4 tsp black pepper
- 6 second spritz Olive Oil Cooking Spray (two ~3 second spritzes)
- 2 corn tortilla 6″
- 2 egg large
- 1/2 cup shredded lettuce
- 1/2 cup salsa
- 1/2 cup non-fat dry curd cottage cheese
- 2 tbsp fresh cilantro minced
- Heat oil in a small non-stick pan. Add onions and cook one minute.
- Add tomatoes, mushrooms, zucchini, spinach, beans, chilies, cumin, coriander, salt, and pepper and cook, uncovered, until zucchini and mushroom are tender, about 5-7 minutes. Set aside and keep warm.
- Meanwhile, in a second, medium sized, non-stick pan, lightly spray the tortillas with oil on each side. Heat a few minutes on both sides until tortillas get crispy and pockets or air bubbles start to form inside. Set aside.
- In the same medium pan, lightly spray more oil and add eggs. Cover and cook until sunny-side up or to your liking.
- To serve, place a tortilla on each plate, top with egg, tomatoes mixture, lettuce, salsa, cottage cheese, and cilantro.*