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Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage
5 min prep time
20 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Peter Papoulakos
How to Make Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage
Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It’s a great way to use leftover rice and beans. See the directions for tips on bulk cooking rice and beans. For a lower-carb version, sub cauliflower rice for the brown rice.
5 min prep time
20 min cook time
4servings
1 1/3 cup
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Step-By-Step Instructions:
- Spray a medium nonstick sauté pan with cooking spray over medium heat. Add sausage, onion and jalapeño pepper. Sauté for 2-3 minutes.
- Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes
- Stir in brown rice and set aside.
- In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
- Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
- To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 Tbsp. crumbled cheese.
- Bulk cooking dry beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
- Bulk cooking brown rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
Nutrition facts
4 Servings
-
Serving Size
1 1/3 cup
- Amount per serving Calories 290
-
Total Fat
9g
- Saturated Fat 3g
- Trans Fats 0.1g
- Cholesterol 130mg
- Sodium 440mg
-
Total Carbohydrate
31g
- Dietary Fiber 6g
- Total Sugars 4g
- Protein 22g
- Potassium 580mg
- Phosphorous 310mg
Ingredients
nonstick cooking spray
1
chorizo or other spicy fully cooked chicken sausage (diced )
2 (3-oz) links
onion(s) (cortado en dados)
1/2 cup
jalapeño pepper (seeded, deveined and minced)
1 med
pinto beans (cooked)
1 cup
chili powder
1 tbsp
ground cumin
1 tsp
cayenne pepper
1/4 tsp
low sodium chicken broth
3/4 cup
brown rice (cooked)
1 cup
eggs
2 large
egg whites
4
salt
1 pinch
black pepper
1/4 tsp
water (cold)
2 tbsp
queso fresco (crumbled)
1/4 cup
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