Recipe for IBS-Friendly Huevos Rancheros (Eggs Country-Style) - dummies

Recipe for IBS-Friendly Huevos Rancheros (Eggs Country-Style)

By Carolyn Dean, L. Christine Wheeler

This IBS-friendly recipe is for a traditional Mexican breakfast dish. Huevos Rancheros translates from Spanish as “eggs country-style,” because it was often served as a late-morning or early afternoon treat for farm laborers working since the crack of dawn.

The snap peas in this recipe add an unusual crunch. Anaheim chili is a mild green chili that most people with IBS may be able to tolerate. Start slowly and let your body decide. If you’re on the Specific Carbohydrate Diet, don’t worry about the Gruyère cheese — it’s SCD-safe.

Preparation time: 10 minutes

Cook time: 15 to 18 minutes

Yield: 3 servings

6 eggs

1 teaspoon olive oil

1 small onion, finely chopped

1 Anaheim chili, deseeded and finely chopped

9 chives, finely chopped

10 snow peas, finely chopped

1 medium tomato, finely chopped

1/4 teaspoon oregano

1/4 cup fresh cilantro leaves, finely chopped

1/8 teaspoon each salt and pepper, or to taste

1/4 to 1/2 ounce grated Gruyère cheese

  1. Break the eggs into a bowl, mix, and set aside.

  2. Heat the olive oil in a nonstick pan over medium heat. Add the onion and Anaheim chili. Sauté and allow the onion and chili to brown, 3 to 4 minutes. Add the chives and snow peas to the pan and cook together for about 1 minute.

  3. Add the chopped tomato and cook until soft, 2 to 4 minutes. Sprinkle the oregano into the mixture, and add the eggs. Throw in the cilantro immediately. Add salt and pepper to taste.

  4. Allow the eggs to cook for 3 to 5 minutes until they reach the desired consistency, stirring often to make sure they don’t stick to the pan. Top with the grated cheese.

Per serving: Calories 165; Fat 11.8 g (Saturated 4.1 g); Cholesterol 423 mg; Sodium 226 mg; Carbohydrate 7.9 g (Fiber 1.8 g); Protein 7.6 g; Sugar 3.7 g.