Black Bean and Roasted Poblano Skillet with Baked Eggs and Avocado

Why it works

Whole eggs are one of the richest dietary sources of choline, the precursor to the neurotransmitter acetylcholine that is central to memory and attention. Roasted poblanos and tomatoes supply vitamin C and carotenoids, avocado adds monounsaturated fat and lutein, and pumpkin seeds contribute magnesium and zinc, minerals involved in synaptic function and neuronal signaling.

Ingredients

• 4 large eggs
• 1 can (15 oz / 425 g) black beans, drained and rinsed
• 2 poblano peppers, roasted, peeled, and sliced
• 1/2 cup (120 g) fire-roasted diced tomatoes
• 1/2 white onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• 1/2 ripe avocado, sliced
• 2 tbsp raw pumpkin seeds (pepitas)
• 2 tbsp chopped cilantro and lime wedges to serve

Method

1. Heat olive oil in an oven-safe skillet over medium heat and saute the onion 4 minutes until soft, then add garlic, cumin, and smoked paprika and cook 1 minute until fragrant.
2. Stir in the black beans, roasted poblano strips, and diced tomatoes, and simmer 6 to 8 minutes until thickened, seasoning with salt to taste.
3. Toast the pumpkin seeds in a dry pan 2 to 3 minutes until they pop, then set aside.
4. Make four wells in the bean mixture and crack an egg into each; transfer the skillet to a 375 F (190 C) oven.
5. Bake 9 to 11 minutes until the whites are set but the yolks are still soft.
6. Top with sliced avocado, toasted pumpkin seeds, and cilantro, and serve with lime wedges.