Mexican Sunrise-Egg Breakfast

This breakfast was inspired by my experience living with a family in Oaxaca, Mexico.  Breakfasts in Oaxaca often feature some version of black beans, corn tortillas, and eggs.  This healthful blend of protein and fiber will provide a good source of energy to help you tackle the day ahead.  In my host's home, cubes of papaya were served as a side, helping to balance the heat of Aurea's spicy, homemade salsa. 

As part of my "Mexican sunrise," I chose sun-like peach slices packed in 100% fruit juice for my side of fruit.  Fresh fruit can be time consuming to prepare, so canned or frozen is a good time-saving alternative.  Fruit adds a splash of color that will make you more likely to start your morning with a smile.

Nutrition Highlight: Eggs

Egg protein is the most readily absorbed protein by the body, after mother's milk.  An egg has 6 grams of protein, which is about 12% of what you need in a day.  Since protein is metabolized slower than carbohydrates, it promotes satiety.  This means you will feel less hungry between breakfast and lunch, reducing the urge to snack.  Snacking can be a good way to increase fruit and vegetable intake, but typical morning snacks often consist of sugary doughnuts, muffins, or granola bars.

Eating breakfast fuels the brain and body, preparing you for a successful day.  If time is limited in the mornings, a microwaved egg might be the perfect entrée to add to your breakfast repertoire.  

And the best part is. . . it's ultra-quick and mess-free!

A toasted corn tortilla adds some crunch and is the perfect vehicle for scooping up the beans.  I highly recommend buying a pair of toaster tongs (available on Amazon), especially if you get hooked on toasted corn tortillas.

Mexican Sunrise-Egg Breakfast

Printable Recipe

1/2 c black beans, canned or cooked from scratch

1 egg 

salt

pepper

salsa

1/2 c plain yogurt

6-7 peach wedges 

*canned in 100% fruit juice & drained, or frozen

*less sun-like alternatives: papaya, bananas, berries

1. Preparing Beans

Dried

Soak beans overnight. Drain in the morning. Transfer to a medium pan, cover beans with 1" of water, bring to a boil, then simmer for about 1 1/2 hours, or until tender. Add extra flavor by simmering with 2 avocado leaves (a secret I learned in Oaxaca). Can also cook about 8 hours on high in a slow cooker.

Canned

Drain beans and rinse in a strainer. 

2. Preparing Egg

Crack an egg into a medium sized microwavable ramekin with a 4-5" diameter.  If it's too small or too large, the egg will not cook evenly. Sprinkle salt and pepper on top. Microwave for about 35 seconds for a runny yolk. Microwaves vary in terms of power, so you may have to tinker with the timing in 5 second increments.  

Sometimes the white needs a little more cooking after the initial 35 seconds, so cover with a plate if you want to maintain a runny yolk, and cook for about 10 more seconds.  

3. Preparing the Rest

Heat 1/2 c of beans with 1 T salsa for about 1 minute in the microwave or until hot. I recommend trying Trader Joe's Hatch Valley Salsa—a medium-hot salsa verde. 

Meanwhile, start toasting a corn tortilla, if desired.

Mound the beans and salsa on plate, top with egg.  The black beans are like the dark-morning sky being eclipsed by the sun-like egg. Enjoy with a bowl of plain yogurt topped with peaches for a second sunrise.