Breakfast Beans with Microwave-Poached Egg

Name: Breakfast Beans with Microwave-Poached Egg
Yield: 2 servings
Ingredients: 2 teaspoons neutral oil, such as canola or avocado; ¼ cup chopped red bell pepper; 2 chopped scallions, whites and greens separated; ½ teaspoon ground cumin; ¾ cup rinsed canned low-sodium black beans; ½ cup cooked barley; ½ cup low-sodium chicken broth or vegetable broth; ⅛ teaspoon salt; ⅛ teaspoon hot sauce; 1 cup water, divided; 1 teaspoon distilled white vinegar, divided; 2 large eggs, divided; 2 tablespoons shredded pepper Jack cheese; ½ avocado, sliced; 2 tablespoons coarsely chopped fresh cilantro

Black beans and barley are warmed with cumin, bell pepper, and scallions, then topped with a microwave-poached egg for a protein-rich breakfast bowl.

Glycemic Load: 5.6 (Low)

360 calories per serving

Serves: 2

diabetes friendly

About This Calculation

Breakfast Beans with Microwave-Poached Egg has a low glycemic load of 5.6 per serving — minimal blood sugar impact — suitable for most people managing diabetes or blood sugar levels.

The primary glycemic load contributors are cooked pearled barley (GL 2.7), canned black beans, low-sodium, rinsed and drained (GL 2.6), avocado, raw (GL 0.1). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.