This one-pan-meal is perfect for a quick, weeknight dinner. With vegetables, whole grains and protein – the whole family will enjoy this hearty dish!
This Heart-Check Certified recipe is brought to you by American Egg Board.
Nutrition Facts
Mexican Rice and Beans Baked Eggs
Calories
390 Per ServingProtein
16g Per ServingFiber
8g Per ServingNutrition Facts
Calories | 390 | |
---|---|---|
Total Fat | 13.0 g | |
Saturated Fat | 3.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 2.3 g | |
Monounsaturated Fat | 7.3 g | |
Cholesterol | 185 mg | |
Sodium | 520 mg | |
Total Carbohydrate | 51 g | |
Dietary Fiber | 8 g | |
Sugars | 7 g | |
Protein | 16 g |
Dietary Exchanges
3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat
Ingredients
-
2 tablespoons olive oil -
1 medium sized onion, chopped (about 1 cup chopped) -
1 jalapeño pepper (seeded, diced) -
2 garlic cloves (minced) -
1 teaspoon dried thyme -
1 teaspoon ground cumin -
1 teaspoon chili powder -
1/4 teaspoon salt -
1/4 teaspoon black pepper -
1 cup canned black beans (rinsed, drained) -
1/2 cup corn kernels -
1 can (14 oz.) diced tomatoes -
2 cups cooked, long-grain brown rice -
4 eggs -
2 tbsp. chopped fresh parsley or cilantro -
1/4 cup fat-free sour cream -
1/2 teaspoon lime zest -
2 teaspoons lime juice
Directions
-
Preheat oven to 400°F. Heat oil in ovenproof skillet set over medium heat. Cook onion, jalapeño, garlic, cumin, thyme, chili powder, salt and pepper for about 5 minutes or until onion starts to soften. -
Stir in black beans and corn until well coated. Stir in tomatoes; bring to boil. Stir in rice. -
Make 4 small divots in rice mixture with spoon; crack egg into each divot. Transfer to oven. Bake for 10 to 12 minutes or until egg whites are set and yolks are cooked to desired doneness. Sprinkle with parsley. -
Meanwhile, stir together sour cream, lime zest and juice. Drizzle over rice and eggs.
This Heart-Check Certified recipe is brought to you by American Egg Board.