Recipe: Huevos Rancheros Tortilla Cups With Rice
Brimming with authentic Mexican flavours, individual tortilla cups are a hearty, zesty and delicious meatless brunch or light dinner entrée.
These cups are chockfull of healthful ingredients, including black beans for protein and iron, and avocado for healthy fats and vitamin K, along with nutty and nutritious brown rice – a super-food low in fat, rich in fibre and containing essential minerals.
|6||(6 inch/15 cm) flour tortillas||6|
|1 tbsp||vegetable oil||15 mL|
|2||cloves garlic, minced||2|
|half||sweet green pepper, diced||half|
|1 tsp||chili powder||5 mL|
|1/2 tsp||each ground cumin and dried oregano||2 mL|
|1/4 tsp||each salt and freshly ground pepper||1 mL|
|1 can||(28 oz/796 mL) diced tomatoes||1 can|
|1 1/2 tsp||wine vinegar||7 mL|
|1 cup||cooked U.S. brown or white rice||250 mL|
|1 cup||drained and rinsed canned black beans||250 mL|
|2 tbsp||drained chopped pickled jalapeno peppers||30 mL|
|1 tbsp||white vinegar||15 mL|
|2||firm-ripe avocados, diced||2|
|1/3 cup||chopped fresh cilantro or parsley||75 mL|
Press each tortilla into greased heatproof bowl (about a 6” inch diameter). Bake in preheated 375°F (190°C) oven until crisp and golden, about 12 minutes. Let cool on rack.
Meanwhile, in saucepan, heat oil over medium heat; fry onion, garlic, green pepper, chili powder, cumin, oregano, salt and pepper stirring occasionally, until softened, about 8 minutes. Add tomatoes and vinegar; reduce heat and simmer, uncovered, until thickened, about 20 minutes. Stir in rice, black beans and jalapeno peppers; heat through. Cover and set aside.
Pour enough water into separate saucepan to come 3 inches (8 cm) up side of pan. Add vinegar; bring to simmer. Break eggs, 1 at a time, into small dish; slip each egg into pan. Cook until desired doneness, 3 minutes for soft yolk.
Divide rice mixture among tortilla cups. With slotted spoon, remove each egg from water and blot spoon on paper towel; place in tortilla cup. Add avocado and sprinkle with cilantro.
Makes: 6 servings
PER SERVING (1 tortilla cup): 394 calories, 20 g fat, 4 g saturated fat, 186 mg cholesterol, 688 mg sodium, 43 g carbohydrates, 9 g fibre, 13 g protein. % RDI: 11% calcium, 19% iron, 8% vitamin A, 50% vitamin C.
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