SERVES 2 • PREP TIME: 5 MINUTES • COOK TIME: 5 MINUTES (WITH EGG)
LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
30 MINUTES OR LESS, ONE-POT
This dish combines ripe, creamy, and heart-healthy avocado with juicy mango, tangy lime, and tender black beans for a well-balanced, refreshing breakfast. Avocados are a rich source of folate, potassium, and both types of dietary fiber, which may help reduce LDL cholesterol levels, improve blood sugar levels, and assist with weight management. Add a poached egg, if you please, for an extra-oozy yolk explosion upon your first bite.
1 cup canned black beans, drained and rinsed
½ ripe avocado, diced
½ mango, diced
2 tablespoons lime juice (1 lime)
¼ cup chopped fresh cilantro
1 tablespoon rice vinegar (optional)
1 egg, poached (optional)
2 low-sodium whole wheat taco-size tortillas
1
.
In a medium mixing bowl, combine the black beans, avocado, mango, lime juice, and cilantro. Mix well.
2
.
If adding the egg: Fill a medium pot with water halfway and bring to a boil. Add the rice vinegar. Crack the egg into a small mixing bowl. Reduce the heat to a simmer. Stir the water with a slotted spoon to create a vortex, drop the egg inside, and cook for 3 minutes, until the white has set. Remove carefully with the
slotted spoon and place on a paper towel.
3
.
Spread the black bean mixture on a tortilla, place the poached egg on top (if using), and serve. The black bean mixture can be stored in an airtight container for up to 3 days.
MAKE IT EASIER TIP:
This dish is one-pot and made in 5 minutes if you skip the egg. If you would like the poached egg but don’t have time, consider preparing it the night before. You can store poached eggs for up to 2 days in the refrigerator, but they’re best when you only store them overnight. Prepare the poached egg as above and have an ice bath ready for when it’s done; store it in an airtight container filled with cool water. To serve, simmer the egg in a pot of water for about a minute.
Per serving:
Calories: 294; Total fat: 7g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 130mg; Potassium: 684mg; Magnesium: 66mg; Carbohydrates: 50g; Sugars: 13g; Fiber: 14g; Protein: 10g; Added sugar: 0g; Vitamin K: 11mcg