Recipes

Name: Black Beans & Corn with Poached Eggs
Prep time: 20 s
Cook time: 10 s
Yield: 4 Servings
Cuisine: Mexican
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

Main dish, vegetarian

Black Beans & Corn with Poached Eggs

Overview

Start your day with this nutrient-packed black bean and corn skillet, where heart-healthy protein meets vibrant flavors. The combination of fiber-rich black beans and antioxidant-rich corn creates a satisfying base, while perfectly poached eggs add a protein boost for sustained energy. A finishing touch of queso fresco brings a delightfully salty, crumbly texture that melts beautifully into this wholesome dish.

Prep time 20

Cook Time 10

Total Time 30

External Id

REC0025890

Nutritional Information

Makes: 4 Servings

Calories 284kcal

Fat 14g

Saturated Fat 3g

Cholesterol 189mg

Sodium 569mg

Carbohydrates 26g

Dietary Fiber 7g

Total sugars 4g

Protein 14g

Potassium 519mg

Instructions

STEP 1 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.

STEP 2 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).

STEP 3 Sprinkle with cilantro, queso fresco (or feta), and red onion and serve.

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

*A health-promoting diet focuses on a variety of nutrient-dense foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats from nuts and plant oils. Limit intake of both saturated fat and added sugars to less than 10% of your daily calories, and sodium to less than 2,300 mg per day. 2,000 calories a day is used for general nutrition advice, but your calorie and other nutrient needs may vary. For dietary guidance specific to you, consult a healthcare provider.