Healthy Huevos & Frijoles on Cinco de Mayo

Healthy Huevos
Single serving           Total Time 5-10 minutes                

This is my gluten-free, lower calorie version of  huevos rancheros, which typically has fried eggs over refried beans and then topped with cheese and salsa. For meat eaters, add a couple strips of nitrate-free bacon, as I do in my cookbook.  To make it vegetarian, this version adds an egg and avocado and removes the bacon. Either way, enjoy your huevos and whole grains for breakfast or brunch before you head out to party on Cinco de Mayo!

1 cup (1/2 pouch) frozen Organic Brown Rice
2 eggs
Olive oil or canola spray
1/4 cup Double Fire Roasted Salsa (or other)
1/3 avocado, sliced

1.  Microwave brown rice according to directions (3 minutes) and place 1 cup on plate.
2.  Spray frying pan with cooking spray. Over medium heat fry eggs until yolk is firm.
3.  Place eggs on rice and top with salsa.  Add dash of salt and pepper if desired. Serve with avocado slices on the side.

NUTRITION SNAPSHOT
Per serving:  400 calories,17 g fat, 4g saturated fat, 17g protein, 43g carbs, 7g fiber, 425mg sodium


Loaded Black Bean salad
2 servings        Total Time 6 minutes   

This doesn’t involve tequila, but it is a delicious way to “get loaded” on Cinco de Mayo!  Toss these few ingredients together for a winning weight loss salad that’s loaded with vitamins, fiber, phytochemicals, a little good fat, and great flavors. It’s such a simple salad to assemble in minutes  — great for lunch or as a side dish.

1 (15 oz) can black beans, rinsed
2 cups arugula
1/2 cup sliced grape or cherry tomatoes
1/2 cup chopped cucumber
1/3 cup thinly sliced red onion
1 cup chopped bell peppers (any color)
1/4 tsp salt
1/8 tsp garlic powder
2 Tbsp white balsamic vinegar
1 Tbsp olive oil

1  Combine beans, arugula and vegetables in a bowl.
2  Sprinkle with salt and garlic powder.
3  Drizzle with oil and vinegar and toss well before serving.

NUTRITION SNAPSHOT
Per 1.5 cup serving:  160 calories, 4g fat, 0g saturated fat, 6g protein, 25g carbs, 7g fiber, 500mg sodium

About Susan Greeley
Helping others achieve optimal health through good nutrition and lifestyle, Susan Greeley promotes wellness through diets rich in healthy, wholesome foods. She counsels clients in her own private nutrition practice and works as the staff nutritionist for a YMCA.

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