Mexican Rice and Beans Baked Eggs
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!
Prep Time: 15 minutes Makes: 4 servings
Cook Time: 20 minutes Serving Size: 1 egg with approximately ¼ of rice and bean mixture
Total Time: 35 minutes
|2 Tbsp||Olive Oil|
|1 Medium||Onion, Chopped (about 1 cup)|
|1 Each||Jalapeno Pepper, Seeded and Diced|
|1 tsp||Ground Cumin|
|1 tsp||Dried Thyme|
|1 tsp||Chili Powder|
|1/4 tsp||Each Salt & Pepper|
|1 Cup||Canned Black Beans, Rinsed and Drained|
|1/2 Cup||Corn Kernels|
|1 Can (14 oz)||Diced Tomatoes|
|2 Cups||Long-Grain Brown Rice, Cooked|
|2 tbsp||Fresh Parsley or Cilantro, Chopped|
|1/4 Cup||Non-Fat Sour Cream|
|1/2 tsp||Lime Zest|
|2 tsp||Lime Juice|
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.
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- Per 1/4 of recipe:
- Calories 390:
- Fat 13g:
- Saturated Fat 3 g:
- Trans Fat 0g:
- Mono Fat 7.3g:
- Poly Fat 2.3g:
- Cholesterol 185mg:
- Sodium 520mg:
- Carbohydrate 51g:
- Fiber 8g:
- Sugars 7g:
- Protein 16g:
- Potassium 462mg:
- Calcium 107mg: