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Mexican Rice and Beans Baked Eggs

Mexican Rice and Bean Baked Eggs
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Mexican Rice and Beans Baked Eggs

Nutrition Facts

Mexican Rice and Beans Baked Eggs
CaloriesCalories
390 Per Serving
ProteinProtein
16g Per Serving
FiberFiber
8g Per Serving
×
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

Servings   4   Serving Size   1 egg with approximately 1/4 of rice and bean mixture

  • 2 tablespoons olive oil
  • 1 medium sized onion, chopped (about 1 cup chopped)
  • 1 jalape帽o 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

Tip: Click on step to mark as complete.

  1. Preheat oven to 400掳F. Heat oil in ovenproof skillet set over medium heat. Cook onion, jalape帽o, 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.
This Heart-Check Certified recipe is brought to you by American Egg Board.

Nutrition Facts

Mexican Rice and Beans Baked Eggs
CaloriesCalories
390 Per Serving
ProteinProtein
16g Per Serving
FiberFiber
8g Per Serving
×
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

Servings   4   Serving Size   1 egg with approximately 1/4 of rice and bean mixture

  • 2 tablespoons olive oil
  • 1 medium sized onion, chopped (about 1 cup chopped)
  • 1 jalape帽o 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

Tip: Click on step to mark as complete.

  1. Preheat oven to 400掳F. Heat oil in ovenproof skillet set over medium heat. Cook onion, jalape帽o, 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.
This Heart-Check Certified recipe is brought to you by American Egg Board.

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