Huevos Rancheros with Fresh Salsa
For breakfast, lunch, or dinner, this savory egg dish is fresh, healthy, and inexpensive.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe (248g)
- Rating
- 4.20 of 5 (6 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 1 ounces
- Protein Foods: 1 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 4 corn tortillas (6 inch)
- 1/2 tablespoon vegetable oil (or cooking oil of your choice)
- non-stick cooking spray
- 4 egg whites (medium)
- 4 eggs (medium)
- 1/8 teaspoon black pepper (ground)
- 1/4 cup reduced-fat shredded cheddar cheese
- 1 cup fresh salsa
Directions
- Wash hands with soap and water.
- Preheat oven to 450 °F. Wash hands with soap and water.
- Lightly brush tortillas with oil on both sides and place on a baking sheet.
- Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown.
- Remove from oven and set aside.
- Spray a large skillet with non-stick cooking spray over medium heat.
- Drop 4 egg whites into skillet, then, break whole eggs over whites to make 4 separate servings.
- Cook for 2 to 3 minutes per side until eggs are cooked.
- Place one egg on each tortilla shell and top each with 1 Tablespoon cheese Place under the broiler for about 2 minutes until cheese is melted.
- Spoon fresh salsa around the edge of each shell.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 198.16 |
| Total Fat | 9.06 g |
| Saturated Fat | 2.87 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 210.87 mg |
| Carbohydrates | 16.2 g |
| Dietary Fiber | 2.44 g |
| Total Sugars | 1.88 g |
| Added Sugars included | 0 g |
| Protein | 13.7 g |
| Calcium | 110 mg |
| Potassium | 272 mg |
| Sodium | 442.05 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 37 mg |
| Phosphorus | 233 mg |
| Selenium | 26 mg |
| Zinc | 1 mg |
| Vitamin A | 115 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.6 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 6 mcg |
| Folate | 47 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.4 mg |
| Niacin | 1 mg |
| Choline | 176 mg |
Notes
Can add fresh lime and peppers as desired.
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Source
Recipe by: California Department of Health Services — California 5-A-Day For Better Health! Campaign
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/huevos-rancheros-fresh-salsa. Federal works are public domain in the United States.