Huevos Rancheros
For a fun weekend brunch, serve this perfectly balanced Mexican-style dish of poached eggs, warm flour tortillas and a fresh tomato-and-chili salsa, topped with light, grated cheese and sour cream, scallions and fresh cilantro.
Salsa:
5 medium tomatoes, finely chopped
1 mild fresh red chili, seeded and finely chopped
1 small red onion, finely chopped
1 small garlic clove, finely chopped
2 tbsp (25 mL) finely chopped fresh cilantro
1 tbsp (15 mL) olive oil
2 to 3 tsp (10-15 mL) lime juice
Pepper
Eggs:
4 (10 inch/25 cm) whole-wheat flour tortillas
1 tsp (5 mL) vinegar
4 eggs
2 oz (60 g) coarsely grated light cheddar cheese
6 tbsp (90 mL) light sour cream
4 scallions, chopped
Garnish:
Chopped fresh cilantro
Lime wedges
Chili peppers are a good source of vitamins A and C. Capsaicin is the compound in chilies that gives them their fiery nature. In order to make chilies milder, the seeds and membranes must be removed.
• Low-fat dairy products are an excellent source of calcium. Eating Well with Canada’s Food Guide recommends that adults consume 2 to 3 servings of milk and alternatives each day.
First make the salsa. Place the chopped tomatoes in a bowl and stir in the chili, red onion, garlic and cilantro. Add the oil and lime juice to taste. Set aside to marinate for about 30 minutes, then season lightly with pepper to taste.
Preheat the oven to 350°F (180ºC). Wrap the stacked-up tortillas in foil and put them in the oven to warm for
10 minutes.
Meanwhile, half-fill a large skillet with water. Heat until just starting to simmer, then reduce the heat so the water does not boil. Add the vinegar. Gently break the eggs into the water, one at a time, and poach for 3 minutes. Toward the end of cooking, spoon the water over the yolks. When cooked, remove the eggs with a slotted spoon and drain on a paper-towel-lined plate.
Place the warmed tortillas on plates. Spoon over a little salsa, then put the eggs on top and season with pepper to taste. Let everyone help themselves to the rest of the salsa, the grated cheese, sour cream and scallions, plus chopped cilantro for sprinkling over the top and lime wedges for squeezing.
Preparation and cooking time 35 minutes, plus 30 minutes marinating. Serves 4.
Variation: Add these quick homemade refried beans for a very hearty brunch dish. Heat 2 tsp (10 mL) canola oil in a saucepan. Add 1 finely chopped garlic clove and 1/2 tsp (2 mL) ground cumin, and cook for a few seconds. Stir in 1 can (14 oz/398 mL) pinto beans, drained, and 1/2 cup (125 mL) water. Cover and simmer until the beans are soft enough to mash, about 5 minutes. Roughly mash them with a fork, then cook, uncovered, for 3 minutes. If the mixture is too runny, cook for a few more minutes.
Each serving (includes 1/2 cup/125 mL salsa) provides: calories 422, calories from fat 144, fat 16 g, saturated fat 5 g, cholesterol 200 mg, carbohydrate 51 g, fibre 3 g, sugars 11 g, protein 19 g.
Choices per serving: Carbohydrate 3, Meat and Alternatives 1, Fat 3
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
