Name: Breakfast Beans with Microwave-Poached Egg
Prep time: 15 min
Total time: 15 min
Ingredients: 2 teaspoons canola oil; 0.25 cup chopped red bell pepper; 2 chopped scallions, whites and greens separated; 0.5 teaspoon ground cumin; 0.75 cup rinsed canned low-sodium black beans; 0.5 cup cooked barley; 0.5 cup low-sodium chicken broth or vegetable broth; 0.125 teaspoon salt; 0.125 teaspoon hot sauce; 1 cup water, divided; 1 teaspoon distilled white vinegar, divided; 2 large eggs, divided; 2 tablespoons shredded pepper Jack cheese; 0.5 avocado, sliced; 2 tablespoons coarsely chopped fresh cilantro

Breakfast Beans with Microwave-Poached Egg

Be the first to rate & review!

In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.

Patsy Jamieson

Updated on July 22, 2020

Prep Time:

15 mins

Total Time:

15 mins

Servings:

Yield:

2 servings

Nutrition Profile:

Diabetes Appropriate Healthy Pregnancy Heart Healthy High-Protein Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

2 teaspoons canola oil
¼ cup chopped red bell pepper
2 chopped scallions, whites and greens separated
½ teaspoon ground cumin
¾ cup rinsed canned low-sodium black beans
½ cup cooked barley
½ cup low-sodium chicken broth or vegetable broth
⅛ teaspoon salt
⅛ teaspoon hot sauce
1 cup water, divided
1 teaspoon distilled white vinegar, divided
2 large eggs, divided
2 tablespoons shredded pepper Jack cheese
½ avocado, sliced
2 tablespoons coarsely chopped fresh cilantro

Directions

Heat oil in a medium skillet over medium heat. Add bell pepper, scallion whites, and cumin; cook, stirring often, until softened, 1 to 2 minutes. Add beans, cooked barley, broth, and salt. Cook until most of the liquid is absorbed, 3 to 5 minutes. Stir in scallion greens and hot sauce. Divide between 2 bowls.
Place 1/2 cup water and 1/2 tsp. vinegar in a microwave-safe small bowl. Carefully crack 1 egg into the water so it is completely submerged. Cover with a microwave-safe plate and microwave on High until the egg white is firm and the yolk is still somewhat runny, about 1 minute. (If necessary, continue to microwave, checking every 10 seconds.) Remove the egg with a slotted spoon, pat dry and place atop the bean mixture in 1 bowl. Repeat with the remaining 1/2 cup water, 1/2 tsp. vinegar, and egg.
Top each bowl with 1 Tbsp. cheese and 1/4 avocado. Sprinkle with cilantro, if desired.

Tips

To make ahead: Prepare beans and barley (Step 1) up to 3 days ahead and refrigerate. Reheat in the microwave and continue with Step 2.

Nutrition Facts (per serving)

364	Calories
20g	Fat
32g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 2
Calories 364
% Daily Value *
Total Carbohydrate 32g	12%
Dietary Fiber 10g	36%
Total Sugars 2g
Protein 16g	32%
Total Fat 20g	26%
Saturated Fat 4g	20%
Cholesterol 192mg	64%
Sodium 498mg	22%
Potassium 634mg	13%

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.