Although some Mexican-American food can be unhealthy and loaded with fat, many of Mexico’s native ingredients, such as beans, tomatoes and avocados, are considered superfoods. Here they are combined with eggs to make a healthy south-of-the-border breakfast.
For the Roasted Tomato Sauce:
7 ripe plum tomatoes, cored
2 to 3 serrano chiles, seeded and minced
1/2 small onion, chopped
1 large garlic clove, chopped
1 Tbs. canola or grapeseed oil
4 whole-wheat tortillas
1 Tbs. grapeseed or canola oil, or as needed
Sea salt and freshly ground pepper, to taste
1 cup (8 oz./250 g) fat-free canned refried black beans, warmed
1 small ripe avocado, halved, pitted, peeled and sliced
1/3 cup (1 1/2 oz./45 g) crumbled feta or cotija cheese
2/3 cup (5 oz./155 g) nonfat plain Greek-style yogurt
1 Tbs. coarsely chopped fresh cilantro
To make the tomato sauce, in a dry frying pan over high heat, roast the tomatoes, turning them as they char slightly, about 5 minutes.
In a food processor, combine the tomatoes, chiles, onion, and garlic. Process until blended but still chunky.
In a large frying pan over medium-high heat, warm the oil. Add the tomato mixture and cook, stirring constantly, until thickened, about 5 minutes. Taste and adjust the seasoning. Set aside and keep warm.
Preheat the oven to 200°F (95°C). Wrap the tortillas in aluminum foil and place in the oven to warm.
In a large frying pan over medium-low heat, warm the oil. Carefully break the eggs into the pan and fry slowly until the whites are set and the yolks have begun to thicken but are not hard, about 3 minutes. Cover the frying pan if you like firm yolks. Season to taste with salt and pepper.
To assemble, remove the tortillas from the oven. Using tongs, dip each tortilla quickly in the warm tomato sauce and place on warmed individual plates. Spread 1/4 cup (2 oz./60 g) of the refried beans evenly on each tortilla and top each with a fried egg. Spoon more of the tomato sauce generously over the eggs and tortilla. Top with the avocado, cheese, yogurt, and cilantro. Serve immediately. Serves 4.
Find more simple, nourishing recipes in our cookbook Good for You, by Dana Jacobi.