Huevos rancheros
By Joe
Source: BBC Good Food — Niamh Hempenstall, Huevos rancheros.
A huevos rancheros recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Cook. Heat 1 tbsp oil in a big pan. Tip in the onions using a pinch of salt, and cook till translucent, around 3-4 mins.
- 2
Mix. Tip in the garlic and cook for a minute more. Mix in this beans, cumin, chilli powder, oregano, some seasoning plus 100ml water.
- 3
Step 3. Heat for 5-7 mins, mixing now and then, or till the beans have softened, next take the pan off the heat, mash and keep to one side. Heat the leftover oil in a big frying pan over one medium-high heat.
- 4
Cook (2). Crack in these eggs, next turn the heat down to low and cook slowly till the whites are completely firm. In order in order to assemble, spread the beans onto the tortillas, tip in the tomatoes and jalapen?os and scatter using cheese.
- 5
Finish. Top using some avocado, a squeeze of lime juice plus a fried egg, next scatter with coriander. Offer with the lime wedges on the side.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 3.7 g protein per 100 kcal, about 15% of energy (needs ≥ 12%)
- Low sugars: 2 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 1.8 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 264 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 438 kcal |
| Protein | 16.4 g |
| Carbohydrate | 39.5 g |
| of which sugars | 5.3 g |
| of which free sugars | 0 g |
| Fat | 24.4 g |
| of which saturates | 6.3 g |
| Fibre | 7.7 g |
| Salt | 1.59 g |
Protein per 100 kcal
3.7 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
