Huevos Rancheros

Source: liverfoundation.org

Presentation

Second course prepared with eggs, wholemeal tortillas, beans, salsa, avocado, low-fat grated cheese, jalapeños pepper

Ingredients

for 4 people

Large eggs – 4 eggs

Whole wheat or whole grain tortillas – 4 tortillas

Refried beans (homemade or low-sodium canned) – 250 g (8.8 oz / ≈ 1 cup)

(or use black beans instead)

Salsa (low-sodium or no added sugar) – 250 g (8.8 oz / ≈ 1 cup)

Avocado, sliced or mashed – 1 avocado (≈ 150 g / 5.3 oz)

Low-fat shredded cheese (cheddar or Mexican blend) – 125 g (4.4 oz / ≈ 1 cup)

Salt-free seasoning – to taste

Optional toppings / Garnish:

Plain Greek yogurt – to taste

Sliced jalapeños – to taste

Hot sauce – to taste

Method

Heat a large skillet over medium heat

Heat the tortillas until they are soft and hot.

Keep them warm.

In a separate non-stick skillet, cook the eggs using a small amount of cooking spray in place of oil.

I would season with seasoning without salt

Spread a thin layer of refried beans (or crushed black beans) on each hot tortilla.

Top each tortilla with a cooked egg.

Pour the sauce over the eggs and sprinkle with low-fat grated cheese.

Top each serving with sliced avocado or a tablespoon of mashed avocado. Sprinkle with chopped coriander

Serve immediately.

Allergens

Avocados: possible reactivity in case of mite and latex allergy

Beans: possible cross-reaction in case of allergy to parietaria

Cheese: milk allergens

Jalapeños pepper: possible cross-reactivity in case of spice intolerance

Wholemeal tortillas: cereals containing gluten included in EU Regulation 1169/2011

Egg: included among the allergens in EU Regulation 1169/2011

Notes

To be prepared and handled under strict hygienic conditions.

The ingredients of the dish bring the following benefits:

Avocado: provides minerals, vitamins including E and C which supports the immune system and unsaturated fatty acids favorable to the functioning of the cardiovascular system by counteracting bad cholesterol and arterial hypertension. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Especially if consumed with the peel, it provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Beans: A source of zinc and factors favourable to the proper functioning of the immune system and mineral salts, vitamins and antioxidants, it acts to protect the cardiovascular system. Also suitable for nephropathics. Useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants, Especially if consumed with the peel they provide folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Low-fat grated cheese: useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. The presence of tryptophan helps to counteract depression. Contribution of flora useful for the protection and proper functioning of the intestine.,

Jalapeños pepper: rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system, reduces blood cholesterol indexes and hinders its formation in the arteries. It contains vitamins A, D and E and is very effective in activating the venous and capillary circulation. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Wholemeal tortillas: source of fiber that supports the intestinal microbiota, improves intestinal transit and provides B vitamins and minerals that strengthen the immune system; also suitable for nephropathic patients. Cereals stimulate the synthesis of serotonin which counteracts depression and promotes good mood

Egg: source of Vitamin E that protects the immune system from harmful fatty acids. Rich in Vitamin D that fights mood disorders

Safety / Intended use

Also intended for individuals suffering from: