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
Nutrition 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.