Egg and Hash Brown Tacos

Vegetarian
Health score
21%
Egg and Hash Brown Tacos
30 min.
4
650kcal

Suggestions

Ingredients

  •  avocado pitted peeled roughly chopped
  • 15 ounce black beans drained and rinsed canned
  • large eggs 
  • 6-inch flour tortillas warmed
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 teaspoon ground cumin 
  • ounces hash browns shredded frozen
  • servings kosher salt and pepper freshly ground
  • 0.3 cup monterrey jack cheese shredded
  • 0.5 small onion finely chopped
  • 0.5 cup salsa prepared
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Heat 1 1/2 tablespoons butter in a large nonstick skillet over medium heat.
  2. Add the hash browns and cook, stirring occasionally, until golden brown, about 15 minutes.
  3. Meanwhile, heat the remaining 1/2 tablespoon butter in a small saucepan over medium-high heat.
  4. Add the onion and cumin and cook, stirring occasionally, until the onion is softened, about 5 minutes.
  5. Add the beans and salsa, reduce the heat to low and cook until heated through, about 2 minutes.
  6. Lightly beat the eggs in a bowl with 1/2 teaspoon salt, and pepper to taste.
  7. Pour into the skillet with the hash browns and cook, stirring, until the eggs are almost set, about 2 minutes. Stir in half of the cheese and cook until the eggs are just set, about 1 more minute. Divide among the tortillas and top with the bean salsa, avocado, cilantro and remaining cheese.
  8. Photograph by Antonis Achilleos

Nutrition Facts

Calories650kcal
Protein17.7%
Fat42.44%
Carbs39.86%

Properties

Glycemic Index
49
Glycemic Load
12.8
Inflammation Score
-8
Nutrition Score
31.420434785926%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Isorhamnetin
0.44mg
Kaempferol
0.06mg
Quercetin
2.31mg

Nutrients percent of daily need

Calories:649.64kcal
32.48%
Fat:31.01g
47.71%
Saturated Fat:11.53g
72.08%
Carbohydrates:65.52g
21.84%
Net Carbohydrates:51.14g
18.6%
Sugar:4.6g
5.11%
Cholesterol:395.43mg
131.81%
Sodium:1473.31mg
64.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.1g
58.2%
Selenium:47.63µg
68.04%
Fiber:14.38g
57.54%
Phosphorus:547.35mg
54.73%
Folate:216.73µg
54.18%
Vitamin B2:0.88mg
51.84%
Iron:7.19mg
39.94%
Vitamin B1:0.6mg
39.91%
Manganese:0.79mg
39.43%
Potassium:1061.39mg
30.33%
Vitamin B5:2.82mg
28.18%
Vitamin B3:5.61mg
28.06%
Calcium:278.67mg
27.87%
Copper:0.52mg
26.17%
Vitamin B6:0.52mg
26.01%
Magnesium:92.83mg
23.21%
Vitamin A:1091.79IU
21.84%
Zinc:3.01mg
20.06%
Vitamin K:20.41µg
19.44%
Vitamin E:2.71mg
18.06%
Vitamin C:14.1mg
17.09%
Vitamin B12:0.98µg
16.33%
Vitamin D:2.16µg
14.41%