One-Pot Rice & Bean Baked Eggs
This One-Pot Rice & Bean Baked Eggs is perfect for a quick, weeknight dinner that the whole family will enjoy this hearty dish! Our dietitians are adding new recipes all the time, so check out our Dietitians Choice Recipes page for all their latest recipes!
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One-Pot Rice & Bean Baked Eggs
Ingredients
- 2 Tbsp. Olive Oil
- 1 Medium Onion, chopped (about 1 cup chopped)
- 1 Jalapeño Pepper, seeded and diced
- 2 Garlic Cloves, minced
- 1 tsp. Ground Cumin
- 1 tsp. Dried Thyme
- 1 tsp. Chili Powder
- 1/4 tsp. Salt
- 1/4 tsp. Pepper
- 1 C. Canned Black Beans, rinsed and drained
- 1/2 C. Corn Kernels
- 1 (14 Oz.) Can Diced Tomatoes
- 2 C. Cooked Long-Grain Brown Rice
- 4 Eggs
- 2 Tbsp. Chopped Fresh Parsley or Cilantro
- 1/4 C. Non-Fat Sour Cream
- 2 tsp. Lime Zest
- 1/2 tsp. Lime Juice
Instructions
- 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.
Notes
Alternatively, you can serve this dish with guacamole, and shredded Monterey Jack on top.
Substitute pinto beans for black beans if desired.
Substitutions do not apply to AHA Heart-Check Certification and may alter the nutrition facts for this recipe.
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.
Photo credit: Sara Haas, RDN
This recipe is provided in partnership with the Egg Nutrition Center.
Nutrition Facts
One-Pot Rice & Bean Baked Eggs
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 390 | |
| % Daily Value* | ||
| Total Fat 13g | 20% | |
| Saturated Fat 3g | 15% | |
| Trans Fat 0g | ||
| Cholesterol 185mg | 61.7% | |
| Sodium 520mg | 21.7% | |
| Total Carbohydrate 51g | 17% | |
| Dietary Fiber 8g | 32% | |
| Sugars 7g | ||
| Protein 16g | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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