Mexican Rice and Beans Baked Eggs

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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!

 

Total Time
35min

Prep Time
15min

Cooking Time
20min

Ingredients
16

Servings
4

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 (14 oz) can 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

Makes 4 servings
Per Serving
  • 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:

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