经典的墨西哥早餐, traditional huevos rancheros (translated as “rancher’s eggs” or “country-style eggs”) are fried eggs served on hot corn tortillas 和 smothered in cooked salsa. When you cut into this healthier version, the yolks of the sunny-side-up eggs meld deliciously with the mild salsa, 丰盛的豆子, 融化的奶酪, 还有奶油鳄梨.
营养成分
到了
卡路里
蛋白质
纤维营养成分
| 卡路里 | 334 | |
|---|---|---|
| 总脂肪 | 13.5 g | |
| 饱和脂肪 | 3.0 g | |
| 反式脂肪 | 0.0 g | |
| 多不饱和脂肪 | 2.5 g | |
| 不饱和脂肪 | 7.5 g | |
| 胆固醇 | 174 mg | |
| 钠 | 309 mg | |
| 总碳水化合物 | 37 g | |
| 膳食纤维 | 10 g | |
| 糖 | 9 g | |
| 添加糖 | 0 g | |
| 蛋白质 | 17 g | |
饮食交流
1 1/2 starch, 3 vegetable, 2 lean meat, 1 fat
成分
份 4
服务规模 1 egg, 1 tortilla, ¼ cup beans, 1/3 cup salsa plus toppings
莎莎成分
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1茶匙菜籽油(或) OR -
1茶匙玉米油 -
1/2 cup diced yellow onion (1 small) -
1/2 cup diced poblano pepper (1 large), seeds 和 ribs discarded -
1 small fresh 墨西哥胡椒 pepper (seeds 和 ribs discarded, minced) -
一茶匙半蒜末 -
1 14.5-ounce can no-salt-added crushed tomatoes (fire-roasted preferred) -
2汤匙水 -
1/4茶匙盐
到了配料
-
1茶匙菜籽油(或) OR -
1茶匙玉米油 -
4个大鸡蛋 -
4 6-inch corn tortillas (warm) -
1 15.5-ounce can no-salt-added black beans (rinsed, drained) -
1/4 cup shredded 低脂 4-奶酪 Mexican blend -
1 small avocado (quartered, sliced) -
2 tablespoons chopped, fresh cilantro (optional) -
1 medium lime (cut into 4 wedges, optional)
方向
Tip: Click on step to mark as complete.
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In a medium saucepan, heat 1 teaspoon oil over medium heat, 旋转以覆盖底部. Cook the onion for 2 minutes, or until almost soft, stirring frequently. Cook the poblano 和 墨西哥胡椒 peppers for 2 minutes, stirring frequently. 加入大蒜. 煮1分钟. Stir in the tomatoes, water, 和 salt. 煮至沸腾. 把火调小. 炖5分钟. 从火上移开. 遮盖以保暖. -
放入中号不粘锅中, heat the remaining 1 teaspoon oil over medium heat, 旋转以覆盖底部. Cook the eggs for 3 to 4 minutes, or until the whites are set 和 the edges are fully cooked. -
Place a tortilla on each plate. Top each tortilla with the beans 和 an egg. Being careful not to break the yolk, gently top each egg with the warm salsa, 奶酪, 还有鳄梨片. -
Sprinkle each serving with the cilantro. 配上青柠角.
烹饪小技巧: 处理辣椒: Hot chiles contain oils that can burn your skin, lips, 和 eyes. Wear disposable gloves or wash your h和s thoroughly with warm, soapy water immediately after h和ling hot chiles. Examples of hot chiles are Anaheim, 安祖辣椒, 鬼, 响尾蛇, 卡宴, 樱桃, 辣椒, 哈瓦那人, 匈牙利蜡, 墨西哥胡椒, poblano, 苏格兰帽子, 萨拉诺, 和泰国. A rule of thumb is that the smaller the pepper, the hotter it is.
