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!

This Heart-Check Certified recipe is brought to you by American Egg Board.

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 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

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.

Nutrition Facts

• Calories per serving 390
• Protein 16g
• Total fat 13g
  • Saturated Fat 3g
  • Trans Fat 0g
  • Polyunsaturated Fat 2.3g
  • Monounsaturated Fat 7.3g
• Cholesterol 185mg
• Sodium 520mg
• Total Carbohydrate 51g
  • Dietary Fiber 8g
  • Sugar 7g

Source: https://www.heart.org/en/recipes/hcm-mexican-rice-and-beans-baked-eggs