VEGETARIAN Mexican Rice and Beans Baked Eggs SERVES 4 • 1 egg plus 1/4 rice and bean mixture per serving PREP TIME 15 minutes COOK TIME 20 minutes TOTAL TIME 35 minutes Ingredients 2 tablespoons olive oil 1 cup canned black beans, rinsed and drained 1 medium onion, chopped (about 1 cup) 1/2 cup corn kernels 1 jalapeño pepper, seeds and ribs discarded and diced 1 14-ounce can diced tomatoes 2 medium garlic cloves, minced 2 cups cooked long-grain brown rice 1 teaspoon ground cumin 4 large eggs 1 teaspoon dried thyme 2 tablespoons chopped fresh parsley or cilantro 1 teaspoon chili powder ¼ cup fat-free sour cream ¼ teaspoon salt 1/2 teaspoon lime zest ¼ teaspoon pepper 2 teaspoons lime juice Directions 1 . Preheat the oven to 400°F . Nutrition Analysis (per serving) Calories 390 2 . Heat the oil in an ovenproof skillet over medium heat . Total Fat 13 .0 g Cook the onion, jalapeño, garlic, cumin, thyme, chili Saturated Fat 3.0 g powder, salt and pepper for 5 minutes, or until the onion Trans Fat 0.0 g starts to soften . Polyunsaturated Fat 2.5 g 3 . Stir in the beans and corn until well coated . Stir in the Monounsaturated Fat 7.5 g tomatoes . Bring to a boil . Stir in the rice . Cholesterol 185 mg Sodium 520 mg 4 . Make four small divots in the rice mixture with a spoon . Carbohydrates 49 g Crack an egg into each divot . Transfer the skillet to the Fiber 8 g oven . Bake for 10 to 12 minutes, or until the egg whites Total Sugars 7 g are set and yolks are cooked to the desired doneness . Protein 15 g Sprinkle with the parsley . Dietary Exchanges 5 . Meanwhile, stir together the sour cream, lime zest and 3 starch, 1 vegetable, 1 lean lime juice . Drizzle over the rice and eggs . meat, 11/2 fat This recipe from the American Egg Board’s Egg Nutrition Center is an American Heart Association Heart-Check Certified Recipe. 18