These eggs are a unique alternative for your weekend brunch — or even for supper. If you’re only serving two people, prepare the full recipe of beans anyway and reserve half to make burritos the next day.
Ingredients
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Bean Mixture
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2 cups
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canned or cooked black beans, drained and rinsed (see tip)
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500 mL
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2 cups
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frozen corn kernels
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500 mL
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2 tsp
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finely chopped jalapeño pepper
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10 mL
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1 tsp
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curry powder
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5 mL
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1 tsp
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chili powder
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5 mL
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pinch
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salt
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pinch
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Tortilla Crackers
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2
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large whole wheat tortillas
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2
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2 tsp
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butter, softened
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10 mL
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Eggs
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1 tsp
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canola oil
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5 mL
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8
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eggs
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8
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½ cup
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shredded part-skim mozzarella or Cheddar cheese
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125 mL
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Preheat broiler
Baking sheet
Instructions
Step 1
Bean mixture: In a large saucepan, combine beans, corn, tomatoes, jalapeño, curry powder, chili powder, salt and 1/4 cup (60 mL) water. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring occasionally, for 20 minutes.
Step 2
Crackers: Meanwhile, spread tortillas with butter and sprinkle with salt. Place on baking sheet and broil for about 45 seconds or until golden and crisp. Set aside.
Step 3
Eggs: In a large nonstick skillet, heat oil over medium-high heat. Fry eggs to desired consistency (they may be left sunny side up or turned over).
Step 4
Divide bean mixture evenly among four large soup bowls. Top each with 2 cooked eggs and 2 tbsp (30 mL) shredded cheese. Serve each with half a tortilla cracker.
Tips
A standard 19-oz (540 mL) can of beans yields about 2 cups (500 mL) drained and rinsed beans. If you have smaller or larger cans, you can use the volume called for or just add the amount from your can. To help remove excess sodium, drain canned beans in a colander and rinse thoroughly under cold running water before adding them to your recipe.
Nutrition & Notes
Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories
349
Saturated / saturés
5.0 g
+ Trans / trans
Cholesterol / Cholestérol
23%
Sodium / Sodium
541 mg
14%
Carbohydrates / Glucides
41 g
Sugars / Sucres
Protein Protéines
18 g
23%
Vitamin A / Vitamine A
23%
Vitamin C / Vitamine C
Very high in: Magnesium, folate, vitamin B12 and niacin
High in: Zinc, vitamin A, thiamine and riboflavin
Diabetes Food Choice Values:
2 Carbohydrates
2 Meat & Alternatives
1 Fat
Variations
Vary the heat in the bean mixture to your liking by adjusting the amount of jalapeño pepper used.
For added kick, use Monterey Jack cheese with jalapeño peppers in place of the mozzarella.
Did you know?
Tortillas are a Mexican flatbread made from ground maize (corn) or wheat flour. You can find flour tortillas in most grocery stores, often flavored with ingredients such as sun-dried tomatoes or pesto.
Contributor
Desiree Nielsen, Dietitian, British Columbia