Thursday, April 09, 2009

Black Bean and Egg Breakfast Bowl Recipe

15.8g of fiber per serving, WOW!!

Black Bean and Egg Breakfast Bowl Recipe

1 cup canned black beans, drained
1 whole egg
3 egg whites
1 tsp cumin
1/2 tsp epazote (optional)
1/2 tsp Mexican or Greek oregano
1/8 tsp chili powder
Salt and pepper to taste
Bottled pepper sauce such as Franks Red Hot, Cholula or Tabasco to taste

Break four eggs in a glass bowl and remove three yolks with your fingers or a spoon and discard, leaving one egg yolk and four egg whites in the bowl.

In a microwave-safe bowl or small stove-top saucepan, combine drained black beans, cumin, chili powder, oregano and epazote (if using) and mix well.

Heat beans in microwave on high for approximately 2-3 minutes or on stove-top until hot.

Heat a non-stick frying pan coated with a bit of olive oil over medium high, and add the eggs. Cook until the whites have set and flip, cooking until over-easy. Or, if you prefer your eggs more well-done without a runny yolk, you can scramble them. You can also prepare your eggs poached.

Add eggs to bean mixture, tossing well until the eggs and black beans are combined.

Adjust for salt and pepper and serve with a dash of hot pepper sauce (optional) or rolled in a large whole-grain or low-carb tortilla.

Amount Per Serving:

Calories: 365.9
Total Fat: 6.7 g
Saturated Fat: 1.9 g
Polyunsaturated Fat: 1.3 g
Monounsaturated Fat: 2.3 g
Cholesterol: 212.5 mg
Sodium: 134.4 mg
Potassium: 745.7 mg
Total Carbohydrate: 44.7 g
Dietary Fiber: 15.8 g
Sugars: 0.1 g
Protein: 31.1 g

Vitamins & Minerals
Vitamin A: 15.1 %
Vitamin B-12: 8.3 %
Vitamin B-6: 12.2 %
Vitamin C: 2.3 %
Vitamin D: 6.5 %
Vitamin E: 2.8 %
Calcium: 10.5 %
Copper: 20.1 %
Folate: 70.7 %
Iron: 34.8 %
Magnesium: 34.3 %
Manganese: 45.2 %
Niacin: 5.6 %
Pantothenic Acid: 10.5 %
Phosphorus: 34.6 %
Riboflavin: 22.2 %
Selenium: 25.2 %
Thiamin: 31.4 %
Zinc: 17.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

from here-

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