Denis Mosko wrote to Bill Swisher <=-
Well if you ever get my way...I'll go out of my way to make sure you guys have ... Tex-Mex
Texas?.. And what is Mex, chief? :)
Well, you've got TEXas and yu've got MEXico which meet at the Rio Grande
River and share a long border.
MMMMM----- Recipe via Meal-Master (tm) v8.06
Title: Hearty Tex-Mex Brunch Eggs
Categories: Eggs, Vegetables, Breads, Cheese, Chilies
Yield: 4 Servings
MMMMM------------------------BEAN MIXTURE-----------------------------
1 c (250 mL) canned or cooked
- black beans, drained,
- rinsed *
2 c (500 mL) frozen corn kernels
2 c (500 mL) cherry tomatoes;
- halved
2 ts (10 mL) minced jalapeño
1 ts (5mL) curry powder
1 ts (5mL) chilli spice mix
MMMMM---------------------TORTILLA CRACKERS--------------------------
2 lg Whole wheat tortillas
2 ts (10mL) butter; softened
MMMMM----------------------------EGGS---------------------------------
1 ts (5 mL) canola oil
4 lg Eggs
1/2 c (124 mL) shredded part-skim
- mozzarella or Cheddar
Tips: Tortillas are a Mexican flatbread made from ground
maize (corn) or wheat flour. You can find flour tortillas
in most grocery stores, often flavored with ingredients
such as sun-dried tomatoes or pesto.
* A standard 19-oz (540 mL) can of beans yields about 2
cups (500 mL) drained and rinsed beans. If you have
smaller or larger cans, you can use the volume called for
or just add the amount from your can. Drain canned beans
in a colander and rinse thoroughly under cold running
water before adding them to your recipe.
The bean mixture will freeze well if there’s any left
over. Transfer cooled beans to an airtight container and
freeze for up to 3 months.
Be sure to watch the tortilla crackers while they bake, as
they can burn quickly.
Variations: Vary the heat in the bean mixture to your
liking by adjusting the amount of jalapeño pepper used.
For added kick, use Monterey Jack cheese with jalapeño
peppers in place of the mozzarella.
Bean mixture: In a large saucepan, combine beans, corn,
tomatoes, jalapeño, curry powder, chilli spice and 1/4 cup
(60 mL) water. Bring to a boil over medium-high heat.
Reduce heat and simmer, stirring occasionally, for 20
minutes.
Crackers: Meanwhile, spread tortillas with butter. Place
on baking sheet and broil for about 45 seconds or until
golden and crisp. Set aside.
Eggs: In a large nonstick skillet, heat oil over
medium-high heat. Fry eggs to desired consistency (they
may be left sunny side up or turned over).
Divide bean mixture evenly among four large soup bowls.
Top each with 1 cooked egg and 2 tbsp (30 mL) shredded
cheese. Serve each with half a tortilla cracker.
Yield: 4 servings
Nutrients per serving: Calories: 349 Fat: 13.6 g Saturated
fat: 5.0 g Sodium: 539 mg (22% DV) Protein: 18 g Calcium:
156 mg (14% DV) Iron: 2.6 mg (19% DV)
Very high in: Magnesium, folate, vitamin B12 and niacin
High in: Zinc, vitamin A, thiamine and riboflavin
4 Healthy Recipes by Canadian Dietitians
Excerpted from Dietitians of Canada, COOK! by Mary Sue
Waisman, photos by Colin Erricson
From:
http://www.besthealthmag.ca
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