A whole wheat tortilla cup, an egg, pasta sauce and a little hot sauce make a zingy supper dish bursting with Mexican flavour. Serve one egg cup with a salad for a light meal. People with bigger appetites may want to have two egg cups.
- Portion size 8 servings
- Credits : Canadian Living Magazine: April 2003
- 8 (six inch/15 cm) whole wheat tortillas
- 1 tablespoon vegetable oil
- 1 chopped onion
- 4 minced cloves of garlic
- 1 sweet green pepper diced
- 1 tablespoon chili powder
- 1/4 teaspoon each of salt and pepper
- 1/4 teaspoon hot pepper sauce
- 2 cups hot and spicy pasta sauce
- 1 can black bean drained and rinsed
- 8 eggs
- 1/4 cup chopped fresh coriander or parsley
Press each tortilla into greased 1-1/4-cup (300 mL) tortilla mould or heatproof bowl, pleating tortilla to fit neatly. Bake on rimmed baking sheet in 400°F (200° C) oven until crisp, about 8 minutes. Let cool on rack. (Make-ahead: Store in airtight container for up to 24 hours.)
Meanwhile, in saucepan, heat oil over medium heat; fry onion, garlic, green pepper, chili powder, salt, pepper and hot pepper sauce, stirring occasionally, until softened, about 5 minutes. Add pasta sauce and beans; bring to boil. Reduce heat and simmer for 5 minutes.
Meanwhile, pour enough water into separate saucepan to come 3 inches (8 cm) up side of pan; bring to simmer. Break eggs, 1 at a time, into small dish; slip each egg into pan. Cook until desired doneness, 3 minutes for soft yolk, 5 minutes for firm yolk.
Meanwhile, spoon bean mixture into tortilla cups. With slotted spoon, remove each egg from water and blot spoon on paper towel; place in tortilla cup. Sprinkle with coriander.
Nutritional facts <b>Per each of 8 servings:</b> about
- Sodium 767 mg
- Protein 13 g
- Calories 252.0
- Total fat 9 g
- Cholesterol 186 mg
- Saturated fat 2 g
- Total carbohydrate 35 g
- Iron 20.0
- Folate 31.0
- Calcium 7.0
- Vitamin A 15.0
- Vitamin C 30.0