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Heuvos Rancheros

Serves 4

Wholemeal pita wrap with poached egg and spicy tomato, spinach and kidney bean. 

Ingredients

1 teaspoon olive oil

2 small onions, roughly chopped

2 garlic cloves, thinly sliced

1 medium red capsicum, thinly sliced

3 tomatoes, roughly chopped

60g spinach

250g red kidney beans no added salt, rinsed and drained

½ teaspoon smoked paprika

½ teaspoon dried chilli

1 spring onion, finely sliced

4 eggs

1 teaspoon white vinegar

1/2 medium avocado (flesh only)

4 wholemeal pita pockets/wraps 

Cooking instructions

  1. Into a large frying pan, add the olive oil, onion, garlic and capsicum. Stir for 2 to 3 minutes, until the onion starts to go translucent.
  2. Add the tomatoes, kidney beans, spinach, smoked paprika and chilli. Simmer for 15 minutes, until the sauce starts to reduce down.
  3. Meanwhile, in a saucepan, poach your eggs. The easiest way to do this is to half fill a sauce pan of water and add a teaspoon of white vinegar. Bring it to a simmer. Crack each egg into a glass, and tip the eggs into the water one by one, starting with the glass very close to the water. Cook for approximately 2 minutes.
  4. To assemble the Heuvos Rancheros - place a pita bread onto your plate. On top of this spoon some of the tomato/bean mixture. Add an egg on top, a sprinkle of spring onion and a little avocado.

Nutritional Information:

Serves per recipe: 4

 

Per 100g

Per Serve

(380 g)

Energy (kJ)

 450

1710

Protein (g)

5.0

19

Total Carbohydrate (g)

 13

 48

Total Fat (g)

3.3

13

Saturated Fat (g)

0.8

3

Dietary Fibre (g)

3.1

12

Sodium (mg)

108

410

Heuvos Rancheros

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