Mexican · breakfast, lunch
Huevos Rancheros with Roasted Tomato Salsa
Video by Rick Bayless on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Two eggs on soft corn tortillas warmed without frying, under a fresh roasted tomato salsa: about 18 g of protein a serve, rich in selenium, vitamin B12 and vitamin C, and a source of fibre.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- For the salsa, spread the tomatoes, garlic, jalapeños and onion on a tray and grill (broil) close to the heat for about 6 minutes a side, until soft and blackened in spots. Cool, peel the garlic and roughly chop the chillies.
- Crush the garlic and chillies with a little salt in a molcajete (or pulse in a food processor), then add the tomatoes and their juices and crush to a coarse purée. Stir in the chopped roasted onion, a splash of water and salt to taste.
- Coat a large non-stick frying pan with a little oil over low heat. Crack in the eggs, sprinkle with salt and cook slowly, about 6 minutes, until the whites are set and the yolks still runny. 0:42
- Meanwhile, brush the tortillas lightly with oil, stack them in a plastic bag (fold it over, don't seal it) and microwave for 1 minute; let stand 1 minute. 1:34
- Lay 2 overlapping tortillas on each warm plate and top with 2 eggs. Bring the salsa to a boil in the pan, thinning it with about ¼ cup water. 3:13
- Spoon the hot salsa around the yolks, then scatter over the crumbled queso fresco and coriander leaves. 4:16
Tip. Rick warms the tortillas in the microwave instead of frying them, saving a lot of oil. We've counted one batch of his roasted tomato salsa as the 2 cups needed (our estimate). Diced avocado or goat cheese are good extras.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 31%
- Protein 21%
- Fat 48%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 77% of the 26 g of net carbs come from the corn tortillas. To cut carbs, try lettuce cups instead.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High65%
36 µg a serve, mostly from eggs (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High51%
1.2 µg a serve, mostly from eggs (89%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High26%
23 mg a serve, mostly from ripe tomatoes (66%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High25%
224 µg a serve, mostly from eggs (67%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High25%
0.4 g a serve, mostly from vegetable or olive oil (76%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High23%
0.4 mg a serve, mostly from eggs (31%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High21%
2.3 mg a serve, mostly from eggs (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source17%
2.6 mg a serve, mostly from eggs (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source17%
69 µg a serve, mostly from eggs (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K Source16%
19 µg a serve, mostly from ripe tomatoes (47%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium Source15%
65 mg a serve, mostly from corn tortillas (58%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source13%
2.3 mg a serve, mostly from eggs (52%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source12%
550 mg a serve, mostly from ripe tomatoes (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium Source12%
157 mg a serve, mostly from eggs (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D Source12%
2.4 µg a serve, mostly from eggs (91%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Rick Bayless; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.