Breakfast eggs with avocado and black beans

Recipe taken from Balance Magazine, published by Diabetes.org

On the pulse – Pulses contain protein and fibre and, compared to other carb-containing foods, don’t give sharp rises to blood glucose levels. So if you have diabetes, there’s never ‘bean’ a better time to cook with them …

Serves: 2 Prep time: 10 mins Cook time: 15 mins

Per Serving 322g:

Carbs: 24.1g Cals: 375 Sugars: 5.1g Fat: 20.9g Sat Fat: 4.9g Salt: 0.22g
Protein: 17.3g Fibre: 10.2g

2.5 portions of fruit and veg

Ingredients:
1 large avocado
2 small eggs
1 tsp rapeseed oil
1/2 red chilli, deseeded and finely sliced
200g canned black beans in water
8 cherry tomatoes, roughly chopped
1/2 tsp chipotle paste
2 spring onions, finely sliced

Method:

  1. Preheat oven to 200C/Gas 6. Halve the avocado, remove the stone and scoop out 1 tablespoon of flesh from each half (reserve for another recipe).
  2. Sit each half in a ramekin to keep them upright. Crack an egg into each and bake for 12-15 mins until yolk is set.
  3. Heat the oil in a small non-stick frying pan. Add the chilli and cook until softened. Add the beans and their can juices, the tomatoes and chipotle paste. Cook gently for 5 mins until warmed through and the tomatoes are starting to soften.

Tip: If your eggs are a bit big, separate the yolks, pop a yolk into each avocado, stir the whites with a fork to break them up, and use to top up the dip in each avocado.

Guacamole

Serves: 4;   Cals per portion: 177;   Prep time: 10 mins

Ingredients:

  • 1 small onion, peeled and chopped
  • 4 tomatoes, chopped
  • 1 green chilli, chopped
  • 2 large ripe avocados, peeled, halved and chopped
  • 2 garlic cloves, peeled and crushed
  • 2 tsp lemon juice
  • 1 tbsp olive oil

Step One – Place all the ingredients in a food processor and blend for 30 secs. NB: If you don’t own a food processor, finely chop the ingredients and mash with a fork.

Step Two – Transfer to a serving bowl, cover and chill until required.

Other Mexican recipes can be found here.

Avocado and Sun-Dried Tomato and Bacon

This dish of avocados with sun-dried tomatoes, mozzarella slices, artichokes hearts and crisp bacon is a superb main course salad packed with flavours. The tomatoes can be bought dried, and need soaking in water to soften before use, or in oil in a jar ready for use. Supermarkets stock them.

Serves: 4; Prep time: 20 mins; Cook time: 5 mins

Approximate nutritional values per portion: 600 calories; 17g protein; 50g fat; 10g carbohydrate

Ingredients: 6oz (175g) back bacon, derided and chopped; 1 tblsp oil; 4oz (100g) sun-dried tomatoes in oil; 14oz (400g) canned artichokes hearts; 6oz (175g) mozzarella; 1 avocado; lemon juice

For the dressing: 4 tblsp olive oil; 1 tblsp white wine vinegar; 1 clove garlic, crushed; ½ tsp Dijon mustard; salt and freshly ground black pepper.

  • Fry the bacon in a little oil until crisp. Drain on kitchen paper. Reserve. Cut sun-dried tomatoes into thick strips. Quarter artichoke hearts and cut mozzarella into thin slices. Place these in a bowl with the bacon and tomatoes.
  • Peel and coarsely chop the avocado. Drizzle with lemon juice, then add to bowl.
  • Shake all the dressing ingredients together in a screw-top jar then pour over contents of the bowl. Toss gently to avoid damaging the avocado. Serve immediately.

Other Italian recipes

Something for serving the salad.