High-Protein huevos: You must try absolutely

Make breakfast better with these high-protein huevos rancheros

Look good, don’t they?

Huevos rancheros are everything boring breakfasts aren’t: vibrant, satisfying, and packed with nutrients.

If you’re more of an scrambled-eggs-bacon-toast person, I get it. It’s tough to beat the traditional American diner breakfast. But there’s something that old standby lacks: color.

Stare at that plate of brown and beige too long and it all sort of blends together.

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Huevos rancheros are bright-yellow from the sunshine of egg yolks. Huevos rancheros are brick red or herbaceous green, depending on the salsa you choose to grace the dish. Huevos rancheros are often topped with forest-green cilantro, cherry-red hot sauce, and lime-green avocado wedges.

Huevos rancheros are, well, resplendent.

Especially when you make them with the following recipe, which comes from the brand new cookbook Mexican Food: The Ultimate Cookbook, a collection of recipes created by a team of world-class chefs.

Serve these huevos rancheros with a side (don’t worry, we got you), and this dish can also be an incredibly nutritious way to start your day. That means you’ll eat 30 grams of muscle-building protein and 10 grams of filling fiber—plus you’ll even sneak in some produce before noon.

Consider this your new muscle-up morning (or, hey, lunch or dinner) meal. Because one whole egg has six or seven grams of protein, depending on the size, and about 80 calories. (We like Eggland’s Best in terms of flavor and nutrition.) You could use any size in this recipe, but extra-large eggs will better cover small tortillas so that you get a little of each in every bite.

Huevos Rancheros

What You’ll Need:

2 Tbsp olive oil
4 small corn tortillas

4 extra-large eggs
1 cup salsa macha (see recipe below) or your favorite salsa
1 avocado, sliced
Cilantro leaves and Greek yogurt or labneh to garnish

How to Make It:

1. In a medium nonstick pan, heat 1 Tbsp oil overmedium. Cook the tortillas till puffed, 20 to 30 seconds per side. Remove each tortilla and place it between paper towels in a tortilla warmer or a clean kitchen towel.

2. In the same pan, add the remaining oil and cook the eggs one at a time until the whites set and the yolks are still runny. Season with salt and remove to reserve on a large plate.

3. Place 2 cooked tortillas on each plate followed by an egg on each tortilla. On each plate, add 1/4 cup of the salsa macha on each of the eggs and tortillas to cover the tortillas and most of the egg whites. Garnish each plate with 1/2 a sliced avocado, cilantro, and a spoonful of Greek yogurt or labneh. Finish with flaky sea salt. Feeds 2

Nutrition per serving: 591 calories, 23g protein, 41g carbs (10g fiber), 39g fat

Salsa Macha

You could use the pre-made stuff for these huevos rancheros, but then you’d be missing out on worlds of flavor. So if you have the time, you should make your own. (Can’t find some of the spices at the grocery store? Try penzeys.com.)

Step 1: Pan-Roast Dry Chiles

In a large cast-iron pan over medium high, toast 1 dried guajillo chile and 1 dried morita or dried chipotle (both seeded), just a few seconds per side, then dunk them in a bowl of hot water to rehydrate, 10 to 15 minutes.

Step 2: Char Fresh Ingredients

In the same pan, add 1 serrano (stemmed), 4 Roma tomatoes, 1/2 white onion (peeled and quartered), and 3 skin-on garlic cloves. Char, turning with tongs now and then, 5 to 10 minutes; remove the garlic earlier to avoid burning it.

Step 3: Pulverize!

Peel the garlic and add to a blender with the charred ingredients, rehydrated chiles, and 1/8 tsp Mexican oregano. Puree till smooth. Clean the cast-iron pan. Add 2 Tbsp olive oil and heat over medium high. Carefully pour in the puree and boil, stirring frequently. Reduce the heat to medium low and add 1 large bunch of greens (kale or Swiss chard, stems removed and finely chopped).

Step 4: Simmer and Finish

Allow the greens to wilt, stirring occasionally, about 10 minutes. Season to taste with salt. Add 1/4 cup minced cilantro leaves and stems. Reserve. Makes 2 1/2 cups

The Fiber

The base recipe has you covered for your 10 grams, so consider these as bonus produce.

Betabel with Salsa Macha y Queso Fresco

Preheat the oven to 425°F. On a large sheet of heavy-duty aluminum foil, arrange 1 lb red and/or golden beets (rinsed and patted dry). Coat with 2 Tbsp olive oil and 1/4 tsp salt. Seal the foil and place the packet seam side up on a large parchment-lined baking sheet. Roast till tender, about 45 to 60 minutes. Remove from the oven, allow to cool slightly, then peel and dice. (Wear gloves to avoid staining your hands.) Arrange the beets on a serving dish, dress with 1/4 cup salsa macha, and top with 1 cup shredded queso fresco and 3 cups loosely packed sorrel or arugula. Feeds 4

Per serving: 230 calories, 10g protein, 16g carbs (6g fiber), 15g fat

Sweet Corn and Pepita Guacamole

In a large bowl, mash 3 avocados until slightly chunky. Add the kernels from 2 ears of grilled corn, 1/4 cup pepitas, 3 Tbsp pomegranate seeds, 1/4 medium red onion (minced), 1/2 cup cilantro (chopped), 1 tsp lime juice, and salt and pepper to taste. Stir well. Feeds 4

Per serving: 268 calories, 7g protein, 21g carbs (9g fiber), 21g fat

Credits: https://t.ly/HGY7

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