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

Cooking Time
35min
Ingredients
16

Ingredients

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
4 Large Eggs
2 tbsp Fresh Parsley or Cilantro, Chopped
1/4 Cup Non-Fat Sour Cream
1/2 tsp Lime Zest
2 tsp Lime Juice

Directions

  1. 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.

  2. STIR in black beans and corn until well coated. STIR in tomatoes; bring to boil. STIR in rice.

  3. 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.

  4. MEANWHILE, stir together sour cream, lime zest and juice. Drizzle over rice and eggs.

     

     

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Nutritional Information

Per Serving
  • 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:

Myplate Equivalents

Protein:
Grain:
Fruit:
Vegetable:
Dairy: