One-Skillet Huevos
Huevos Rancheros, or “Rancher’s Eggs,” is a classic Mexican-American breakfast of fried eggs on a refried bean-smeared tortilla all smothered in tomato/chile sauce and melted cheese. I sometimes order Huevos when I go out for breakfast, but when the dish arrives I invariably wish I’d ordered something else. Restaurant Huevos can be a disaster when it comes to brain-healthy eating. For one, the portion size is often huge. And then there’s the whopping amount of unhealthy saturated fats on the plate: beans cooked in lard, a tortilla that’s fried (usually in a cheap oil favored by most restaurants), and a heaping portion of melted cheese on top. If I do manage to eat it all, I feel overly full and sluggish for the rest of the day.
Making homemade Huevos fresh and brain-healthy
Huevos for breakfast, I decided, should be a quick, easy, brain-healthy dish. The great part about making Huevos at home, I discovered, is you can make them as fresh and brain-healthy as you like. All I needed to do was swap out a few of the standard ingredients, like replacing refried pintos with black beans, and using corn tortillas instead of fried flour ones. I also skipped the cheese. Instead, I created a rich-tasting sauce by simmering the black beans, jarred salsa, and nut milk (homemade or from a carton) in a skillet. Because I am committed to making recipes that dirty as few dishes as possible, I poached the eggs right in the sauce.
A good dish for caregivers, or anyone short on time and energy
This streamlined version of Huevos is perfect for my Caregiver Series, a collection of easy, nutritious, tasty meals that can be made quickly, preferably all in one pan. By relying on pantry staples for most of this dish, and tweaking the cooking method so it comes together all in one skillet, it’s great for caregivers who don’t have a lot of time or energy to cook. The great news is, anyone wanting to put together a meal quickly from pantry staples will enjoy this recipe. Best of all, the dish is ready to eat in under 20 minutes.
Why poaching eggs is a brain-friendly way to cook them
Poaching is a brain-friendly cooking technique and my favorite way to cook eggs, mostly because it’s easy to get the eggs to turn out just right. Because this method applies heat indirectly to the eggs, the fats in the yolks are less likely to become oxidized (leading to inflammatory byproducts) like they would if you fry them directly in a pan. While you can cook the eggs to your preference, I would suggest that the yolk is no longer runny to avoid any possibility of Salmonella contamination, which can thrive in undercooked yolks. This is especially a concern in those over 65 in frail health (such as people with Alzheimer’s or another dementia) who could become very ill if they contracted Salmonella. The happy medium of a brain-healthily cooked egg is one that’s jammy—retaining it’s bright yellow color, but not hard-cooked and no longer runny.
Good salsa from a jar adds lycopene, carotenoids, and capsaicin
Classic Huevos Rancheros are slathered in salsa, but in my creamy skillet rendition, salsa makes the base of the poaching liquid. Because tomatoes, chiles, garlic, and onions are all brain-healthy foods I want to enjoy often, I always have jars of high-quality salsa in my pantry. The tomatoes provide lycopene, a member of the carotenoid family with anti-inflammatory properties. The chiles are rich in brain-boosting capsaicin, along with vitamins C, K, and B-6. Just be sure to buy brands that contain no added sugars or ultraprocessed oils (like palm or soybean.) My top picks are from Frontera, Newman’s Own, and 505 Southwestern Fire-Roasted Green Chile. (Read more about why I consider chiles an under-the-radar brain food here.) Because I really like making these One-Skillet Huevos with an all green chile salsa sometimes, I’m not calling these “Rancheros” which means tomato-based.
One-Skillet Huevos with whatever toppings you like
You’ll finish the dish with sliced avocado, a few scallions (if you have them) and warm tortillas to serve alongside. One-Skillet Huevos are so good just like that, but feel free to go to town on more toppings if you have time. Pickled red onions and jalapeños, cilantro leaves, or a sprinkling of fresh Mexican cheese, such as cotija, would all be good.
Shopping List
- Can of black beans (low sodium)
- Jar of salsa (no added sugars oroils)
- Nut milk (unsweetened)
- Eggs
- Corn tortillas
- Scallions
- Avocados
Prep Time | 10 minutes |
Cook Time | 10 minutes |
Servings |
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- 1 15-ounce can black beans rinsed
- 1 cup jarred salsa made from red or green chiles (or a mix), mild, medium or hot
- 1 cup nut milk unsweetened and unflavored (such as almond, cashew, macadamia, pecan, or other)
- ½ teaspoon kosher salt
- 4 to 6 large eggs
- 1 avocado sliced
- 1 scallion both white and green parts finely chopped (optional)
- Corn tortillas warmed
Ingredients
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- Combine the beans, salsa, nut milk, and salt in a large skillet. Bring to a gentle simmer over medium heat. Use a spoon to make a well in the sauce and crack an egg into it. Repeat with as many eggs as you want to cook and that your skillet allows.
- Cover tightly and adjust the heat so that the sauce is gently bubbling at a low simmer. Cook for 5 to 8 minutes, depending on how you like your eggs: about 7 minutes for a jammy yolk or longer for a fully cooked one.
- To serve, scoop out some of the sauce and an egg or two into each bowl. Top with avocado slices and scatter with scallions, if using. Serve with warm tortillas on the side.
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