Sunday, February 28, 2016

[Healthy_Recipes_For_Diabetic_Friends] Drowned Spicy Eggs - 26g Carbs, 7g Fiber, 7g Sugars


Drowned Spicy Eggs - 26g Carbs, 7g Fiber, 7g Sugars

From: - Recipe by Ingrid Hoffmann
Main Dishes, Breakfast, Under 400 Calories

Servings: 4
Serving Size: 1 tortilla, 1 egg, and 1/4 of the sauce
Prep Time: 10 min
Cooking Time: 20 min

2 lbs tomatoes, coarsely chopped
1/4 cup fresh cilantro, plus more for garnish, coarsely chopped
1/4 med yellow onion, coarsely chopped
2 cloves garlic, coarsely chopped
1 tsp chipotle powder
1 Tbsp canola or vegetable oil
1/8 tsp kosher salt
4 large eggs
4 6-inch corn tortillas, toasted
1 ripe Hass avocado, peeled, pitted, and sliced
1/2 cup crumbled queso fresco

In a blender or food processor, puree the tomatoes, cilantro, onion, garlic, and chipotle powder, adding a little bit of water as needed. Puree until you have a thin sauce.

Heat a medium skillet over medium-high heat. Add the cooking oil to the pan and heat until shimmering. Add the tomato sauce—be careful because it will spatter—and boil, stirring occasionally, until slightly thickened, about 3 minutes. Season with salt.

One at a time, crack each egg into a ramekin and slowly add the egg to the sauce. Continue with the other eggs. Turn the heat down to low, cover, and cook for about 6 to 7 minutes for eggs with soft yolks or 10 minutes for fully cooked eggs.

For each serving, place a tortilla on a plate; top with an egg and a quarter of the sauce. Top each with avocado slices and a sprinkle of the cilantro and queso fresco.

Variations: Poach the eggs in jarred salsa verde and top them with some sliced avocado. When fresh, ripe tomatoes are out of season, substitute one 28-ounce can of crushed tomatoes.

Servings: 4
Serving Size: 1 tortilla, 1 egg, and 1/4 of the sauce
Nutrition per Serving: 315 Calories, 19g Fat, 4.8g Saturated Fat, 0.2g Trans Fat, 26g Carbs, 7g Fiber, 7g Sugars, 195mg Cholesterol, 265mg Sodium, 850mg Potassium, 13g Protein, 315mg Phosphorus

Choices: 1 Starch, 2 Non-starchy Vegetable, 1 Medium-Fat Protein, 2 1/2 Fat


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