Weary of my daily breakfast of poached eggs, bacon and toast, and a little guilty about the bacon, I began trying to devise a new breakfast menu which would contain more fiber.
I heard on Dr. Oz, that if you eat more fiber for breakfast, you can control your appetite during the rest of the day. So I perused the web searching for a recipe utilizing beans, cheese and eggs. I came up with a combination of two recipes which was really delicious and would be good for lunch or dinner too!
The secret ingredient is the sour cream added at the end. I made it yesterday and refrigerated the remaining ingredients. This a.m., I pulled out the cold beans and tomatoes and did it again. Took no time and it was even better the next day.
Here’s what you do to make this delectable and healthy dish.
Mexican Baked Eggs with Black Beans and Tomatoes
(Makes 4-6 servings)
1 small onion, finely diced
1-2 tsp. olive oil, depending on the pan
1/2 tsp. ground cumin
1/2 minced jalapeno pepper – or not, if you don’t like spicy
1 can (14.5 oz.) tomatoes with juice (I used rotel)
1 can (15 oz.) black beans, rinsed and drained well
4 – 6 eggs
1/4 – 1/2 cup grated cheese (I used Kroger’s Habanaro shredded cheese)
chopped cilantro for garnish (optional) I didn’t have any, but it would have been even better if I did
Preheat oven or toaster oven to 450F. Spray either one large casserole dish, three medium gratin dishes, or six individual gratin dishes with olive oil or non-stick spray. Open black beans and drain into a colander placed in the sink, then rinse with cold water until no more foam appears. Let beans drain while you sauté onions.
Heat olive oil in a small frying pan with deep sides and sauté onions about 2 minutes. Add ground cumin and saute 2-3 minutes more. Add tomatoes with juice, drained beans, to the pan with onions and let cook at very low simmer about 20 minutes, or until the mixture is slightly thickened.
Decide whether you’re making one large casserole with 6 eggs, 3 medium casseroles with 2 eggs, or 6 individual casseroles with 1 egg, and spray dishes with olive oil or non-stick spray. Spoon a small amount of the tomato-bean mixture in the bottom of each dish (use about half the mixture.) Carefully break the eggs on top of the tomato-bean mixture. Spoon more of the mixture around eggs, avoiding the yolk.
Bake the casserole or gratins about 5 minutes, or until the eggs are starting to look set but are still fairly wet looking. (Edit, this will take longer in a large casserole dish.) Remove dish(es) and change oven or toaster oven to broil (Be careful not to burn yourself!) Sprinkle cheese over the top and put dish(es) back in close to the broiler for 2-3 minutes, or until the cheese has melted. Be sure to remove while egg yolk is still soft.
Serve hot, with a big dollop of sour cream and enjoy! You won’t be hungry again until supper.