{"id":57,"date":"2026-10-18T22:27:57","date_gmt":"2026-10-19T02:27:57","guid":{"rendered":"https:\/\/alberthruiz.xyz\/verdi\/?p=57"},"modified":"2026-10-18T22:27:57","modified_gmt":"2026-10-19T02:27:57","slug":"huevos-rancheros-saludables","status":"publish","type":"post","link":"https:\/\/alberthruiz.xyz\/verdi\/huevos-rancheros-saludables\/","title":{"rendered":"Huevos rancheros saludables con salsa casera"},"content":{"rendered":"<p>Los <strong>huevos rancheros<\/strong> son el desayuno de los ranchos mexicanos: huevos sobre tortilla de ma\u00edz ba\u00f1ados en salsa de tomate. En esta versi\u00f3n cocinamos los huevos con muy poco aceite, calentamos la tortilla sin fre\u00edrla y sumamos frijoles para m\u00e1s fibra.<\/p>\n<h2>\u00bfPor qu\u00e9 es una opci\u00f3n saludable?<\/h2>\n<p>Huevo y frijoles aportan prote\u00edna; la salsa casera, licopeno y vitamina C; y la tortilla de ma\u00edz, energ\u00eda con m\u00e1s fibra que el pan blanco. Es un desayuno que te mantiene saciado durante horas.<\/p>\n<h2>Consejos para que te quede perfecto<\/h2>\n<ul>\n<li>Asa los tomates en un comal o sart\u00e9n seca antes de licuarlos: la salsa gana mucho sabor.<\/li>\n<li>Calienta las tortillas en el comal en lugar de fre\u00edrlas.<\/li>\n<li>Cocina los huevos tapados a fuego bajo para que la clara cuaje sin quemarse.<\/li>\n<li>Ajusta el picante con la cantidad de chile serrano.<\/li>\n<\/ul>\n<h2>Variaciones<\/h2>\n<p>Sustituye los frijoles por nopales asados, a\u00f1ade espinacas a la salsa o s\u00edrvelos sin tortilla sobre una cama de vegetales salteados si est\u00e1s reduciendo carbohidratos.<\/p>\n<h2>Preguntas frecuentes<\/h2>\n<h3>\u00bfPuedo preparar la salsa con anticipaci\u00f3n?<\/h3>\n<p>S\u00ed, se conserva 4 d\u00edas en la nevera y tambi\u00e9n se puede congelar.<\/p>\n<h3>\u00bfQu\u00e9 queso usar?<\/h3>\n<p>Queso fresco o panela: son m\u00e1s ligeros que los quesos amarillos.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Huevos rancheros saludables con salsa de tomate casera, frijoles negros y tortilla de ma\u00edz. Un desayuno mexicano completo y lleno de fibra.<\/p>\n","protected":false},"author":1,"featured_media":56,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_verdi_recipe":{"prep":10,"cook":20,"servings":2,"kcal":480,"protein":26,"carbs":48,"fat":22,"fiber":13,"difficulty":"facil","category":"Desayuno","cuisine":"Mexicana","diet":["GlutenFreeDiet","VegetarianDiet"],"ingredients":"4 huevos\n4 tortillas de ma\u00edz peque\u00f1as\n120 g de frijoles negros cocidos\n40 g de queso fresco desmoronado\n1\/2 aguacate en l\u00e1minas\n1 cucharadita de aceite\n## Salsa ranchera\n3 tomates maduros\n1\/4 de cebolla\n1 diente de ajo\n1 chile serrano (opcional)\nSal y cilantro","steps":"Asa los tomates, la cebolla, el ajo y el chile en una sart\u00e9n seca hasta que se tuesten.\nLic\u00faalos con sal y cocina la salsa 5 minutos en una olla peque\u00f1a.\nCalienta los frijoles con un poco de su caldo.\nCalienta las tortillas en un comal o sart\u00e9n seca.\nCocina los huevos con el aceite, tapados, a fuego bajo, hasta que la clara cuaje.\nSirve cada huevo sobre una tortilla con frijoles, ba\u00f1a con la salsa y a\u00f1ade queso, aguacate y cilantro.","notes":"Si tienes colesterol alto, puedes usar 1 huevo entero y 2 claras por persona."},"footnotes":""},"categories":[3],"tags":[52,47,57,58,56,55],"class_list":["post-57","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-desayunos","tag-alto-en-fibra","tag-cocina-latinoamericana","tag-desayuno","tag-frijoles","tag-huevos","tag-mexico"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Huevos rancheros saludables con salsa casera - Verdi | Recetas saludables y bajas en harinas<\/title>\n<meta name=\"description\" content=\"Huevos rancheros saludables con salsa de tomate casera, frijoles negros y tortilla de ma\u00edz. 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