This recipe for Zucchini & Black Bean Chilaquiles Skillet comes straight from the pages of From Burnout to Balance: 60+ Healing Recipes and Simple Strategies to Boost Mood, Immunity, Focus, and Sleep by Patricia Bannan, MS, RDN. It’s an easy and nourishing one-dish meal that’s made with zucchini, black beans, tomatoes, eggs, and whole grain corn tortilla chips. The nutrients in this dish help to fuel a healthy immune system and support your goals of living a longer, more vibrant life.
This recipe provides an excellent source of fiber, iron, selenium and vitamins A, C, and K. Adding avocado helps to supercharge the good nutrition in the dish with healthy monounsaturated fats and nutrients like fiber, potassium, vitamins C, K and folate.
Patricia was on the EAT, DRINK, LIVE LONGER podcast this week. Tune in below:
Recipes that are easy to make and provide lots of nutrients per delicious bite can help to turn burnout into balance. This no-muss, no-fuss plant-forward recipe is designed to do just that.
Since I am only cooking for two these days, I cut the recipe in half. The leftover canned beans were stored in a resealable container and frozen for later use.
- Serves: 4
- Calories: 400
- Fat: 20g
- Saturated fat: 5g
- Carbohydrates: 43g
- Sugar: 5g (0g added sugar)
- Sodium: 770mg
- Fiber: 8g
- Protein: 18g
- Cholesterol: 200mg
- 2 tablespoons avocado oil or sunflower oil, divided
- 4 large eggs
- 3 scallions, thinly sliced, green and white parts separated
- 1 cup fresh or thawed frozen corn kernels
- 1 large (10-ounce) zucchini, cut into ½-inch half-moons
- ¼ teaspoon sea salt, or to taste, divided
- 1 (15-ounce) can low-sodium black beans, drained
- 2 ounces organic corn tortilla chips (about 24 chips, but number varies)
- ⅓ cup green enchilada sauce
- 2 ounces shredded Mexican cheese mixture or crumbled Cotija cheese (about ½ cup)
- ¾ cup heirloom gape or cherry tomatoes, halved
- ¼ cup fresh cilantro leaves with tender stems
- 2 medium limes, sliced into wedges
- Supercharger: 1 avocado, sliced (optional)
- Heat 1 tablespoon of the oil in a large (12-inch or larger) cast-iron or other stick-resistant skillet over high heat. Once the oil shimmers, carefully crack in the eggs and fry as desired, about 2 minutes, using the tip of the spatula to separate eggs, if needed. Transfer to a plate and set aside.
- In the same skillet, heat the remaining 1 tablespoon oil over medium-high heat. Add the white parts of the scallions, the corn, the zucchini, and ⅛ of the salt and cook, stirring occasionally, until the vegetables are caramelized, about 6 minutes. Turn off the heat and fold in the black beans, the green parts of the scallions, the tortilla chips, and the enchilada sauce, trying not to break the chips, until the beans are heated through and chips are slightly wilted, about 2 minutes. Taste to adjust for seasoning,
- Scoop onto plates with a spatula or large spoon, and nestle in the fried eggs. Top with the cheese, tomatoes, and avocado (if using). Sprinkle with the remaining ⅛ teaspoon salt and the cilantro and squirt with the lemon wedges to serve.