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Huevos Rancheros with Fresh Salsa

Huevos Rancheros with Fresh Salsa

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MyPlate Kitchen
Makes: 4 Servings
Total Cost: $$$$
Cook Time: 30 minutes

For breakfast, lunch, or dinner, this savory egg dish is fresh, healthy, and inexpensive.

Ingredients

  • 4 corn tortillas (6 inch)
  • 1/2 tablespoon vegetable oil
  • non-stick cooking spray
  • 4 egg whites (medium)
  • 4 eggs (medium)
  • 1/8 teaspoon black pepper (ground)
  • 4 tablespoons cheese, shredded cheddar or monterey jack
  • 2 cups fresh salsa

Directions

  1. Preheat oven to 450 degrees.
  2. Lightly brush tortillas with oil on both sides and place on a baking sheet.
  3. Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown.
  4. Remove from oven and set aside.
  5. Spray a large skillet with non-stick cooking spray over medium heat.
  6. Drop 4 egg whites into skillet, then, break whole eggs over whites to make 4 separate servings.
  7. Cook for 2-3 minutes per side until eggs are cooked.
  8. Place one egg on each tortilla shell and top each with 1 Tablespoon cheese.
  9. Place under the broiler for about 2 minutes until cheese is melted.
  10. Spoon 1/2 cup fresh salsa around the edge of each shell.

Notes

Recipe for fresh salsa in included on this website.

Source:

California Department of Health Services, Discover the Secret to Healthy Living

California 5-a-Day—For Better Health! Campaign

Nutrition Information

Serving Size: 1/4 of recipe (248g)
Nutrients Amount
Total Calories 204
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 193 mg
Sodium 713 mg
Carbohydrates 16 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 1 mcg
Calcium 114 mg
Iron 2 mg
Potassium 364 mg
N/A - data is not available
Nutrients Amount
Total Calories 204
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 29 mg
Cholesterol 193 mg
Carbohydrates 16 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 114 mg
Potassium 364 mg
Sodium 713 mg
Copper 140 mcg
Iron 2 mg
Magnesium 40 mg
Phosphorus 239 mg
Selenium 25 mcg
Zinc 1 mg
Vitamins
Vitamin A 129 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.5 mcg
Vitamin C 13 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 11 mcg
Folate 42 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.4 mg
Niacin 1 mg
Choline 157 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Grains 1 ounce
Protein Foods 1 1/2 ounces
Dairy 1/4 cups

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