Huevos Rancheros   

Ingredients:

Huevos Rancheros   4 6- to 8-inch soft corn tortillas
½ teaspoon ground cumin
1 16-ounce can black beans, rinsed and drained
1 chipotle chili in adobo sauce, diced; or 1/2 teaspoon crushed red pepper flakes (optional)
½ cup mild salsa
4 large eggs, fried
½   cup shredded Monterey Jack cheese
1 ripe avocado, sliced

Preparation:

  1. Heat oven to 425° F.
  2. Put the tortillas on a baking sheet and place in the oven to warm, about 5 minutes. (Cover with foil if you don’t like crisp tortillas.)
  3. Toast the cumin in a small, dry saucepan over medium heat until aromatic, about 3 minutes. Add the beans and chipotle or red pepper (if using).
  4. Remove the tortillas from the oven. Spoon some beans onto each, then top each with some salsa, 1 fried egg, and some cheese.
  5. Bake until the cheese has melted. Serve with the avocado.

 

Nutritional information: (4 servings)

Calories: 337
Fat: 18g
Protein: 17g
Carbs: 29g

Goat Cheese Omelet

Ingredients:

8 Goats Cheese Omelettelarge eggs
kosher salt and black pepper
1 tablespoon butter
4 ounces fresh goat cheese, crumbled
4 scallions, thinly sliced
3 tablespoons olive oil
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
6 cups baby arugula
1 small baguette, warmed

Preparation:

  1. In a bowl, whisk together the eggs, 2 tablespoons water, ½ teaspoon salt, and ¼ teaspoon pepper.
  2. Melt the butter in a large nonstick skillet over medium heat. Cook the eggs, without stirring, until they begin to set, 2 to 3 minutes.
  3. With a rubber spatula, lift the edges of the omelet, tilting the pan so the uncooked eggs flow to the edges of the pan. Cook until set, 1 minute.
  4. Sprinkle the cheese and scallions over the eggs. Fold a third of the omelet over the center; fold over the other third. In the pan, cut into 4 pieces.
  5. Whisk together the oil, vinegar, mustard, and ¼ teaspoon each salt and pepper. Drizzle over the arugula. Serve with the omelet and bread.

Nutritional information: (4 servings)

Calories: 347
Fat: 29g
Protein: 19g
Carbs: 4g

Egg Muffins

eggmuffins1Ingredients:

8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces

1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk

Preparation:

  1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
  2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
  3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
  4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

 

Nutritional information: (12 servings, serving size 1 muffin)

Calories: 90
Fat: 5.0g
Protein: 9.0g
Carbs: 3g