Mexican Rice and Beans Baked Eggs

Mexican Rice and Bean Baked Eggs
×

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 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

Tip: Click on step to mark as complete.

  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.
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 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

Tip: Click on step to mark as complete.

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

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.