Mayo Clinic Health Library Article

 Back to Health Library
Rancher''s eggs

Rancher''s eggs

The whole-grain tortilla and beans make this breakfast high in fiber.

The whole-grain tortilla and beans make this breakfast high in fiber.


Directions

Preheat oven to 350 F. Generously spray 6 (8-ounce) custard cups with cooking spray and place on a cookie sheet.

Place tortillas in the microwave and heat for about 25 seconds or until they are warm and flexible. Gently press a tortilla into each cup. Spray the tops of the tortillas with cooking spray.

Place beans in a small bowl and mash coarsely with a fork or potato masher. Add cumin and stir until combined.

Spoon the bean mixture into tortillas, dividing evenly. Crack 1 egg into each tortilla on top of the beans.

Place cookie sheet with egg cups in the oven and bake for about 24 to 27 minutes, or until the egg whites are set and the yolks are soft.

Sprinkle each egg with grated cheese and return to oven for an additional minute or until the cheese is melted.

Remove eggs from oven and run a table knife around the tortillas to loosen them from the custard cups. Then transfer to plates. Top with fresh salsa and serve immediately.


Ingredients
  • 6 whole-grain corn tortillas (6-inch diameter)
  • 1 can (15 ounces) reduced-sodium black beans, rinsed and drained
  • 1 teaspoon ground cumin
  • 6 large eggs or 1 1/2 cups egg substitute
  • 1/2 cup grated reduced-fat cheddar and Monterey Jack cheese blend
  • 6 tablespoons purchased fresh salsa

Exchange Data
Dash
Dairy0.5 
Fats 
Fruits 
Grains
Meat1.5 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits 
Meat1.5 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy1.5 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories292 
Carbohydrate32 g 
Cholesterol190 mg 
Fiber9 g 
Monounsaturatedfat4 g 
Potassium 
Protein17 g 
Saturatedfat5 g 
Servingsize1 filled tortilla 
Sodium536 mg 
TotalFat10 g 

2015-02-28

Find a physician

or Need Help Finding a Physician

Upcoming Events

Community Meal
Sat, Nov 17, 2018 - 11:00 AM - 01:00 PM More
Cancer Treatment Support Group
Mon, Nov 19, 2018 - 09:00 AM - 11:00 AM More
Body Awareness
Mon, Nov 19, 2018 - 10:00 AM - 11:00 AM More
View all Events >>