Breakfast Beans with Microwave-Poached Egg
Prep time: 15 minutes
- 2 teaspoons canola oil
- ¼ cup chopped red bell pepper
- 2 chopped scallions, whites and greens separated
- ½ teaspoon ground cumin
- ¾ cup rinsed canned low-sodium black beans
- ½ cup cooked barley (or another grain you have on hand)
- ½ cup low-sodium chicken or vegetable broth
- 1/8 teaspoon salt
- 1/8 teaspoon hot sauce
- 1 cup water, divided
- 1 teaspoon distilled white vinegar, divided
- 2 large eggs, divided
- 2 Tablespoons shredded pepper Jack cheese
- ½ avocado, sliced
- 2 Tablespoons coarsely chopped fresh cilantro
- Heat oil in a medium skilled over medium heat. Add bell pepper, scallion whites, and cumin; cook, stirring often, until softened, 1 to 2 minutes. Add beans, cooked barley, broth, and salt. Cook until most of liquid is absorbed, 3 to 5 minutes. Stir in scallion greens and hot sauce. Divide between 2 bowls.
- Place ½ cup water and ½ teaspoon vinegar in a microwave-safe small bowl. Carefully crack 1 egg into the water so it is completely submerged. Cover with a microwave-safe plate and microwave on High until the egg white is firm and the yolk is still somewhat runny, about 1 minute. (If necessary, continue to microwave, checking every 10 seconds.) Remove the egg with a slotted spoon, pat dry and place atop the bean mixture in 1 bowl. Repeat with the remaining ½ cup water, ½ teaspoon vinegar, and egg.
- Top each bowl with 1 Tablespoon cheese and ¼ avocado. Sprinkle with cilantro, if desired.
To make ahead: Prepare beans and barley (Step 1) up to 3 days ahead and refrigerate. Reheat in microwave and continue with step 2.
In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. The recipe calls for cooked barley but any cooked grain on hand will do.
Per serving: 364 calories; 16 g protein; 32 g carbohydrates; 192 mg cholesterol; 498 mg sodium
Recipe source: https://www.eatingwell.com/