Hearty & Healthy: Huevos Rancheros with Zucchini and Green Pepper

Take advantage of the delicious, abundant summer vegetables to create a meal hearty enough for a hardworking rancher and healthy and tasty enough for you. With lots of vegetables, protein-packed eggs and melted cheese, this recipe makes an energizing breakfast, brunch or even dinner. To top it off, it has only 250 calories! So, head to the garden, farmers market or grocery store to pick up summer vegetables while they last and add this southwestern staple to your upcoming menu plan. 

Ingredients 

• 1 teaspoon olive oil
• Cooking spray
• 1 1/2 cups diced zucchini
• 1/2 cup diced green bell pepper
• 1/4 cup water
• 1/4 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/8 teaspoon freshly ground black pepper
• 1 (10-ounce) can diced tomatoes with green chiles, undrained
• 4 (6-inch) corn tortillas
• 4 large eggs
• 1/3 cup (1 1/4 ounces) pre-shredded, reduced-fat cheddar cheese
• 2 teaspoons chopped fresh cilantro

Preparation 

1. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add zucchini and bell pepper. Sauté for six minutes or until lightly browned. Add water and next four ingredients (water through tomatoes). Stir to combine. Cover and simmer for three minutes. 
2. Warm tortillas according to package directions.
3. Break one egg into a small custard cup. Slip egg onto tomato mixture. Repeat procedure with remaining eggs. Cover and simmer for three minutes or until eggs are done. Sprinkle with cheese. Cover and cook for 30 seconds or until cheese melts.
4. Place one tortilla on each of four plates. Spoon one egg and 3/4 cup tomato mixture onto each tortilla. Sprinkle with 1/2 teaspoon cilantro. 

Nutritional information

Amount per serving 

• Calories: 248
• Calories from fat: 31%
• Fat: 8.5g
• Saturated fat: 2.1g
• Monounsaturated fat: 2.9g
• Polyunsaturated fat: 0.9g
• Protein: 13.2g
• Carbohydrate: 31.5g
• Fiber: 4.1g
• Cholesterol: 214mg
• Iron: 2.6mg
• Sodium: 679mg
• Calcium: 155mg

The recipe is courtesy of Jean Kressy, Cooking Light (May 2003).