| 9 | 65 | 208 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 15 min | 50 min | 6 |
| 1 tbsp | Canola oil |
| 3/4 cup | Yellow onion (minced) |
| 1 tsp | Chili powder |
| 1/2 tsp | Cumin |
| 1/2 tsp | Crushed red pepper (to taste) |
| 1 can (19oz) | Black beans, canned (low sodium, rinsed and drained) |
| 1 can(s) (16 oz) | Diced tomatoes, low sodium, canned (19 oz if you can find it) |
| 6 large | Egg |
| 1/4 cup shredded | Cheddar cheese, reduced fat (18%) |
In a large saucepan, warm oil over medium heat. Add onion and sauté for about 5 minutes. Add chili powder, cumin, and red pepper flakes and stir for 2 minutes. If you like it extra spicy, add more red pepper flakes to taste.
Stir in the black beans and tomatoes, bring to a simmer, cover, and cook for 15-30 minutes until thickened to desired texture.
While the mixture cooks, preheat the oven to 350 °F (180 °C) and lightly brush 6 ramekins (placed on a baking sheet) or one 2 quart (2.25 L) casserole dish with oil or cooking oil spray.
Mash the bean mixture well and evenly divide it among the dishes. Make a shallow hole in the middle of each for the egg.
Carefully crack one egg on top of each shallow hole and sprinkle with cheese.
Bake for 15 minutes or until the eggs are cooked to the desired doneness.
| Meat Alternative | 1.1 |
| Vegetables | 1.6 |
