Huevos Rancheros

Here’s my low sodium take on the classic Mexican breakfast dish. Either corn or flour tortillas can be used, but check the sodium content carefully to ensure you’re getting the lowest possible. (As an FYI, corn tortillas tend to be much lower than flour.) I’ve added low sodium bacon as an accompaniment, but you can omit it altogether without sacrificing taste. This egg/salsa combo also makes a great filling for wrap sandwiches. Lavash Roll-Ups are large tortilla-like wrappers with almost no sodium, available at Whole Foods markets.

Serves 4.

SODIUM CONTENT: 386.2 mg per serving


1 15-oz. can no-salt-added whole tomatoes, drained and diced
1/2 c. diced green bell pepper (about 1/2 pepper)
1/2 c. diced onion (about 1/2 onion)
1 c. thinly sliced mushrooms
1 T. minced jalapeño pepper (about 1/2 pepper)
2 t. minced garlic (2 cloves)
1 T. vegetable oil
1 t. dried cilantro
1 t. ground cumin
1/2 t. freshly ground black pepper
1/4 t. ground coriander
1/4 t. dried oregano

8 eggs
2 T. milk
2 T. unsalted butter

4 small (5-inch) corn or flour tortillas
1/4 c. shredded Swiss cheese (check sodium content carefully)
8 slices low sodium bacon, cooked


Heat oil in a skillet or saute pan over medium-high. Add the salsa ingredients and cook, stirring, 5 minutes. Remove from heat and set aside.

Melt butter in another large pan over medium. Break eggs carefully into a bowl, add milk and beat well. Once butter has melted, add mixture to the pan and cook, stirring, until eggs are scrambled, light and fluffy. Remove from heat, cover and set aside.

Warm a griddle over med-high heat. Place tortillas on surface, one at a time, and quickly warm on both sides. Once tortillas are warmed, plate individual servings. Place tortilla on plate, 2 bacon slices on top, cover with one-quarter of the scrambled eggs, salsa and cheese. garnish with cilantro if desired. Serve immediately.

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