The World's Healthiest Foods

Poached Huevos Rancheros

Many people love Huevos Rancheros. This healthy version will allow you to eat this favorite often. It is easy to prepare, and not too spicy, with a lot of flavor. This breakfast will satisfy and sustain you for hours.

Poached Huevos Rancheros Prep and Cook Time: 20 minutes

Ingredients:
4 free range chicken eggs
1 tsp apple cider vinegar, or any other light vinegar
about 4 cups water
3 + 1 TBS chicken or vegetable broth
2 cans of black beans, drained
1 medium onion, minced
4 medium cloves garlic, chopped
2 tsp ground cumin
1 1/2 TBS red chili powder
2 TBS chopped fresh cilantro
salt and black pepper to taste
prepared salsa
2 cups shredded romaine lettuce
1 large avocado, cubed
Directions:

  1. Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
  2. In a separate non-stick skillet heat 1 TBS broth. Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, beans, red chili powder, cumin, and rest of broth while egg water is coming to a boil. Cook beans for about 10 minutes on medium low heat, stirring occasionally. Add cilantro, salt and pepper.
  3. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce and avocado.

    Serves 4

Healthy Cooking Tips: You may want to add less or more chili powder according to your personal preference for spiciness. Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won’t end up in your beans.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation