Black Bean Mexican Skillet Eggs
A healthy, hearty brunch. Eggs are a very good source of Vitamin B2, and are a good source Protein and Vitamin D, although the yolks do contain a lot of cholesterol, the yolk also contains tons of nutrients that are good for you. Tomatoes are a good source of Fiber and Protein. Cherry Tomatoes are an excellent source of Vitamins C and K. Additionally, they are a good source of Fiber, Folic Acid, Vitamins A, B6, and E. They are also a good source of Protein. Black Beans are an excellent source of Protein, Fiber and Iron. Cheese is a good source of Protein and Calcium, however should be eaten in moderation due to saturated fats. Avocados are rich in Antioxidants and are a good source of Fiber, Folic Acid, and Vitamins B6, C, E and K. In addition, they help lower cholesterol and contain anti-cancerous properties.
Ingredients
- Extra Virgin Olive Oil - 1 tbsp
- Red Onion - 1 medium chopped
- Garlic - 4 cloves chopped
- Green Pepper - 1/2 chopped
- Jalapeno - 1/2 chopped
- Cherry Tomatoes - 1 - 16 ounce box sliced in half
- Organic Diced Tomatoes No Salt - 1 - 15 ounce can
- Dried Oregano - 1 tsp + 1/2 tsp for later
- Chili Powder - 1 tsp American Chili Powder, not Cayenne
- Cumin Powder - 1 tsp
- Black Pepper - 1/4 tsp
- salt - to taste
- Organic Black Beans - 1 - 15 ounce can
- Organic Eggs - 4 large you can use up to 6 eggs in this recipe
- Smoked Cheddar - 1/2 cup grated
- Fresh Cilantro - small handful chopped
- Scallions - small handful chopped
- Avocado - 1/4 of an avocado per serving diced
- Fresh Lime Juice - just a squeeze
Instructions
- Chop the onion and garlic.
- Heat up a 10" cast-iron skillet on low-medium heat, once hot add oil. Add the chopped onion and garlic. Stir. Allow this to cook for 3-5 minutes or until golden.
- Chop the green pepper and jalapeno.
- Add the green pepper and jalapeno. Season with a little salt and black pepper. Allow this took for about 3-5 minutes.
- In the meantime, slice the cherry tomatoes in half.
- Add the cherry tomatoes and season with a little more salt, 1 tsp oregano, chili powder and cumin powder. Stir.
- Now add the organic canned tomatoes as well.
- Stir.
- Cover with a lid and allow the tomatoes to cook down for 10 minutes.
- In the meantime, grate the cheese and chop the cilantro and scallions.
- Open up a can of black beans, drain and rinse under cold water.
- Back to the tomatoes, this is what you should have.
- Using a masher, mash the cherry tomatoes down. Cook the tomatoes for about 2 minutes so some of the liquid evaporates.
- Add the black beans to the tomatoes. Stir.
- Make a well in the tomato mixture and crack and egg over it. I just used 4 eggs, but you can use up to 6.
- Cover with a lid and allow this to cook for 7 minutes. For slightly more runny eggs, cook allow the eggs to cook for only 5 minutes.
- This is what you should have. Turn off the stove.
- Top with cheese.
- Add another 1/2 tsp of oregano over the eggs - because it just tastes so good.
- Top with scallions and cilantro.
- Serve with avocado and a squirt of lime juice. Also, you can serve this dish with corn tortillas, bread, pita bread, or just eat alone for a lower carb option.
Notes
* For tomatoes, feel free to use a 28 ounce can of crushed tomatoes instead of cherry tomatoes and canned diced tomatoes. You can also use just cherry tomatoes or even 2 cans of diced tomatoes. Overall, about 30 ounces of tomatoes.
** For cheese, use queso fresco for a traditional Mexican flavor. I wasn't able to find any, so I used Smoked Cheddar. Spicy Buffalo Cheddar or New York Sharp Cheddar would work well too.
*** For eggs, I used 4 eggs, but feel free to use up to 6 eggs for this dish. Also, you can create this dish using just egg whites for a low-fat option.
** For cheese, use queso fresco for a traditional Mexican flavor. I wasn't able to find any, so I used Smoked Cheddar. Spicy Buffalo Cheddar or New York Sharp Cheddar would work well too.
*** For eggs, I used 4 eggs, but feel free to use up to 6 eggs for this dish. Also, you can create this dish using just egg whites for a low-fat option.
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