Mexican
Huevos rancheros with beans and nopales
30 min · 4 servings · Whole table
A general recipe. Not a meal plan or medical advice.
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Ingredients
- 8 piece eggs
- 8 piece corn tortillas
- 450 g (15.9 oz) cooked black beans, drained
- 300 g (10.6 oz) nopales, cleaned and diced
- 400 g (14.1 oz) ripe tomatoes, chopped
- 1 piece onion, chopped
- 2 clove garlic cloves, minced
- 15 ml (0.06 cup) olive oil
- 1 piece avocado
- 10 g (0.4 oz) cilantro, chopped
- 1 tsp salt
Allergens
This recipe includes: eggs.
Steps
- Cook the onion and garlic in the oil until soft. Add the tomatoes and a pinch of salt and simmer into a salsa.
- In the same pan, or a second one, cook the nopales with a pinch of salt until tender. Warm the beans beside them.
- Warm the tortillas in a dry skillet. Fry the eggs in a little oil until the whites are set.
- Set each egg on a tortilla, spoon on salsa, and serve with beans, nopales, avocado, and cilantro.
Make it work for kids. The salsa can stay on the side. Avocado and beans are easy to mash for a younger child.
Plate guide. Plate guide for a smaller portion, including if you use a GLP-1 medication: eat the eggs first, then the nopales, and keep the starch to one corn tortilla and about 1/2–3/4 cup of beans. Cook the full family amount; everyone else takes a regular plate. General guidance, not medical advice.
General note. These tips are for adults who are eating less; kids take a regular plate. Serve the protein and vegetables first, then the starch. Have a glass of water alongside.
Nutrition per serving (estimate)
- 520 kcal
- 28 g protein
- 12 g fiber
- 46 g carbs
- 24 g fat
- 690 mg sodium
Estimate per serving. Values vary by brand and portion. This is not a live USDA FoodData Central calculation and it is not a dietitian’s analysis.
General recipes for wellness. Not a meal plan or medical advice. Talk to your provider about your nutrition needs.