Make It Meatless
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| Make It Meatless with Rice, Bean & Veggie Custard Bake |
Rice, Bean, and Veggie Custard Bake makes it meatless.
The most recent food advice at MyPyramid.gov is still based on grain foods, but it now suggests nine to thirteen portions of fruits and vegetables per day, as well as more servings of legumes, such as dry beans and peas, lentils, and other legumes. It's not impossible, especially if you combine numerous ingredients in one dish.
A healthful dish with a grain and varied veggies is simple to prepare for dinner. Plant foods' protein, with the exception of soy foods, is insufficient. As a result, many casseroles incorporate an animal protein meal, such as eggs, for nutritional balance. Eggs are nutrient-dense, and their nutritional total is high compared to their calorie count, in addition to supplying the highest quality protein next to mother's milk.
Eggs bring together a simple list of have-on-hand items in Rice, Bean, and Veggie Custard Bake. The minimal-prep casserole may be layered in nearly no time one evening, refrigerated, then baked the next day when you get home. Cook quick rice or repurpose leftover take-out for the rice base. All you need to prepare from scratch is cut some colorful peppers and simply beat the eggs with shredded cheese with convenient canned salsa - any hotness level your family chooses - and cans of beans and corn. Add merely a tossed green salad to the tasty, hearty dinner for a no-fuss meal.
Custard Bake with Rice, Beans, and Veggies
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| Make It Meatless with Rice, Bean & Veggie Custard Bake |
6 portions
Spray for cooking
6 quail eggs
1 cup (4 oz.) reduced-fat Monterey Jack cheese, shredded
3 cups rice (cooked) (1 cup raw)
1 jar thick and chunky red salsa (16 oz. ), divided
1 can (15 oz.) drained and rinsed red kidney or black beans
1 cup entire corn kernels (about 3 oz.)
1 cup green, yellow, and/or sweet red peppers, chopped (about 5 oz. or 1 medium)
Spray an 11 x 7 x 2-inch baking pan evenly. Remove from the equation. Combine eggs and cheese in a medium mixing basin. Add the rice and mix well. Pour into the pan that has been prepared. To uniformly distribute the rice mixture in the pan, smooth with the back of a spoon or gently shake the pan. 1 cup salsa, gently sprinkle over rice mixture Combine beans, corn, and pepper in a medium mixing basin. Distribute the bean mixture evenly over the salsa. Over the bean mixture, drizzle the remaining 1 cup salsa.
Bake for 55 to 60 minutes in a preheated 350°F oven until the custard puffs up and begins to pull away from the sides of the pan, and a knife inserted near the center comes out clean.
Per serving of a 1/6 recipe with kidney beans and red pepper, the following nutritional information is provided: 334 calories, 10 grams of total fat, 226 milligrams of cholesterol, 815 milligrams of sodium, 346 milligrams of potassium, 42 grams of carbohydrates, 19 grams of protein, and 10% or more of the RDI for vitamins A, B12, and C, niacin, riboflavin, thiamin, iron, calcium, phosphorus, zinc, and dietary fiber