Huevos Rancheros — Mexican inspired breakfast: a CardioKit recipe

Cardiologist’s Kitchen style

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This was the first meal suggestion from the Cardiologist’s Kitchen and a fantastic weekend breakfast or brunch (especially if you have been eating porridge all week). Purists will note that there are differences from a traditional Huevos Rancheros (ranch-style Mexican eggs) but this is obviously the Cardiologist’s Kitchen interpretation in the context of cardiovascular health. Nevertheless its delicious and filling.

The amazing thing about this breakfast is that it will kick start your day with at least 3 portions of veg out of your basic 5-a-day (and its difficult to get veg into your breakfast normally).

There is a lot of debate regarding the health effects off eggs and many of our patients are concerned about the effect on cholesterol — this is something we plan to expand on in due course.

For a 2 person portion:

 

  • 3 colourful ‘bell’ or ’sweet’ peppers — combinations of red, yellow and orange work best (some of the supermarkets have the long cone-shaped ‘sweet’ peppers now which are also very good)
  • 1 large onion — red or white
  • 1 glove of garlic
  • 4 large tomatoes or a handful of cherry tomatoes (depending on what’s good in season)
  • Optional red chilli (depending on how much spice you like) — we recommend 1/2 deseeded for flavour and a little heat
  • 2 eggs (or 4 if you are hungry and have otherwise been good this week)
  • olive oil, salt and pepper
  • optional paprika and coriander

For the guacamole:

 

  • 1 whole ripe avocado
  • 1/2– whole lime squeezed for juice (depending on your taste and juiciness of the lime)
  • optional 1/2 garlic crushed
  • olive oil, salt and pepper
  1. Place your peppers on a baking tray under a hot grill. You are aiming for the skin to char and turn black (don’t worry) at which point you can turn them to grill the other side. You can skip this step and add chopped peppers directly to the mix below if you are short on time but its worth doing if you can. You can also grill the pepper the evening before and keep in the fridge ready for breakfast the next morning.
  2. Meanwhile slice your onion and finely chop the garlic. Add to a medium hot pan with a little olive oil. When they start to sizzle turn the heat down, cover with a lid and allow to soften slowly until sweet. Season with a little salt and black pepper. Check on them every so often and if they are browning or colouring too much add a little water to slow the cooking.
  3. When the pepper skins are black take them out of the oven and place in a bowl. Cover with cling film and allow to steam and cool.
  4. Once your onions are soft and sweet you can add the tomatoes. If they are large then cut into quarters or cherry tomatoes can go in whole.
  5. You should now be able to handle your peppers. The blackened skin should easily slide of by hand leaving the soft, sweet flesh. Also remove the tops and scrap away seeds. These can now be roughly chopped and added to the onion and tomato mix.
  6. You can now add optional chilli (we recommend 1/2 deseeded) and a pinch of paprika. Check and add more seasoning if required.
  7. This should now cook at a low temperature until all the ingredients are soft and sweet and amalgamated. You may need to add water every so often if the mix is drying out. As the tomatoes cook the skins will come of in the mix and you can hook these out with a fork or tongs if you prefer a smoother base.
  8. The guacamole is easy. If you have a ripe avocado simply scoop out the flesh with a spoon into a bowl and roughly crush with the back of a fork. Squeeze 1/2 — whole lime depending on your taste and the juiciness of the lime. Its especially delicious with 1/2 glove of crush garlic. Season with a little salt and black pepper. Drizzle a little olive oil to loosen if it looks too dry.
  9. Once your onion, pepper and tomato mix is soft and sweet its ready for the eggs. You can actually poach your eggs separately or reserve some of the mix for another portion. Make little ‘wells’ in the mix with the back of a spoon and crack in your eggs. Cover with a loose lid so that the tops of the egg will steam and cook.
  10. When the yolks of the eggs are still soft to touch but the white have set completely you can remove from the heat and uncover. Finish with a final optional sprinkle of roughly chopped coriander.
  11. Serve with a good side of guacamole. If you are really hungry you can add a piece of good quality wholegrain bread (wholemeal tortilla would be perfect but most of the UK manufactured supermarket options are not that good in terms of other ingredients). Delicious, healthy and satisfying —fresh from the Cardiologist’s Kitchen.
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