10-minutes Huevos Rancheros

ancheros don't have to take a long time to prepare. Try this easy-to-prepare version for a breakfast treat you can make on a work day!Prep and Cook Time:15 minutes 

Ingredients:2 omega-3-rich eggs1/2 can black beans, drained and mashed1 TBS extra virgin olive oil1 tsp lemon juicesea salt and pepper, to taste1/4 avocado, slicedsalsa from a jar, to taste3 TBS grated low-fat cheddar cheesechopped cilantro, to tasteOptional: cayenne pepper

Directions:

Poach eggsHeat beans in a skillet while eggs are cookingRemove beans from heat and mix in olive oil, lemon juice, salt and pepper Add a pinch of cayenne for spicy beansPlace beans on plate, top with poached eggs, avocado, salsa, cheese and cilantroSeves 1 

Nutritional Profile

Huevos Rancheros
1.00 serving
(434.06 grams)

Calories: 591

NutrientDRI/DV

 selenium63%

 vitamin B1261%

 protein59%

 biotin52%

 phosphorus43%

 vitamin B243%

 iodine41%

 molybdenum40%

 fiber39%

 pantothenic acid31%

 calcium28%

 vitamin A27%

 iron25%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 10-Minute Huevos Rancheros is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Huevos Rancheros
1.00 serving
434.06 grams

Calories: 591

NutrientAmountDRI/DV
(%)Nutrient
DensityWorld's Healthiest
Foods Ratingselenium34.57 mcg631.9very goodvitamin B121.46 mcg611.9very goodprotein29.29 g591.8very goodbiotin15.64 mcg521.6very goodvitamin B20.56 mg431.3goodphosphorus299.92 mg431.3goodiodine61.16 mcg411.2goodmolybdenum17.97 mcg401.2goodfiber9.79 g391.2goodpantothenic acid1.54 mg310.9goodcalcium280.06 mg280.9goodvitamin A245.67 mcg RAE270.8goodWorld's Healthiest
Foods RatingRuleexcellentDRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%very goodDRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%goodDRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 10-Minute Huevos Rancheros