Name: Black Beans & Corn with Poached Eggs
Prep time: 20 min
Total time: 30 min
Ingredients: 2 tablespoons olive oil; 1 medium onion, diced; 1 red bell pepper, diced; 0.5 cup corn kernels (frozen or fresh); 4 cloves garlic, chopped; 0.5 jalapeño pepper, seeded and minced; 1 teaspoon ground cumin; 1 teaspoon dried oregano; 1 (15 ounce) can low-sodium black beans, rinsed; 1 (4 ounce) can chopped green chiles; 1 teaspoon red-wine vinegar; 0.5 teaspoon salt; 4 large eggs; 0.25 cup chopped fresh cilantro; 2 tablespoons crumbled queso fresco or feta cheese; 2 tablespoons minced red onion

Black Beans & Corn with Poached Eggs

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This sweet and spicy black bean and corn recipe features queso fresco, a Mexican cheese that is salty, crumbly, and perfectly meltable.

By Summer Miller

Updated on July 22, 2020

Prep Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Gluten-Free Heart Healthy Nut-Free Soy-Free Vegetarian

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Ingredients

2 tablespoons olive oil
1 medium onion, diced
1 red bell pepper, diced
½ cup corn kernels (frozen or fresh)
4 cloves garlic, chopped
½ jalapeño pepper, seeded and minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1 (15 ounce) can low-sodium black beans, rinsed
1 (4 ounce) can chopped green chiles
1 teaspoon red-wine vinegar
½ teaspoon salt
4 large eggs
¼ cup chopped fresh cilantro
2 tablespoons crumbled queso fresco or feta cheese
2 tablespoons minced red onion

Directions

Heat oil in a 10-inch skillet over medium heat. Add onion, bell pepper, corn, garlic, jalapeño, cumin, and oregano. Cook, stirring often, until the onions are translucent and the spices are fragrant, about 5 minutes. Stir in beans, chiles, vinegar, and salt; cook, stirring, for 2 minutes.
Use a spoon to make 4 indentations in the bean mixture. Crack an egg into each indentation. Cover and cook until the whites are set but yolks are still runny, 4 to 6 minutes (or until desired doneness).
Sprinkle with cilantro, queso fresco (or feta), and red onion and serve.

Nutrition Facts (per serving)

284	Calories
14g	Fat
26g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup bean mixture + 1 egg
Calories 284
% Daily Value *
Total Carbohydrate 26g	9%
Dietary Fiber 7g	25%
Total Sugars 4g
Protein 14g	28%
Total Fat 14g	18%
Saturated Fat 3g	15%
Cholesterol 189mg	63%
Sodium 569mg	25%
Potassium 519mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.