Southwestern Egg and Rice Bake
I love it when a simple dish provides lots of satisfaction and this one fits the bill! Packed with protein, fiber (especially if you use brown rice), and flavor, this casserole is perfect for make-ahead breakfasts, brunches, potlucks, and everything in between!
Ingredients
- 1 1/2 Tbsp. extra virgin olive oil or canola oil
- 1 yellow onion diced
- 1 bell pepper diced, any color
- 1/2 tsp. chili powder
- 6 eggs beaten
- 1 cup shredded Cheddar or Monterey jack cheese
- 15 oz. reduced-sodium canned black beans drained and rinsed, or use any variety, or use 1 1/2 cups home-cooked beans for every 15 oz. can
- 1/2 cup milk use any kind you have
- 1/2 cup salsa look for brands with no sugar added
- 2 cups cooked white or brown rice
- 1/2 tsp. kosher salt, sea salt, or other coarse salt
- 1/4 tsp. black pepper
Instructions
- Preheat the oven to 350 degrees. Spray a 9x13-inch baking dish with cooking spray.
- In a large skillet, heat the oil over medium-high heat until shimmering. Add the onion and bell pepper and sauté until soft, about 5 minutes, then mix in the chili powder and continue to sauté for 30 more seconds.
- While the onions and pepper are sautéing, combine all of the other ingredients in a large bowl and stir well. Once the onions and pepper are done cooking, add them to the bowl, stir well, and then pour the mixture into the prepared baking dish.
- Bake, uncovered, for 30 – 40 minutes, or until it has set. Remove it from the oven and let it cool for another 10 minutes to finish setting. Serve warm, refrigerate for up to 5 days, or freeze for up to 3 months.
Notes
Do Ahead or Delegate: Dice the onions and pepper, beat and refrigerate the eggs, shred the cheese if necessary and refrigerate, cook the rice, combine all the ingredients and refrigerate, or fully prepare and refrigerate the dish.
Scramble Flavor Booster: Double the chili powder, add minced garlic to the onions and peppers, use spicy salsa, and/or use pepper Jack cheese.
Tip: Rice freezes well, so when you are preparing rice for your meal, consider doubling it and freezing half. That way, the next time you need it, you’ll have pre-cooked rice ready to go; no need to clean an extra pot!
Nutritional Information Per Serving (% based upon daily values): Calories 173, Total Fat: 8g, 12%; Saturated Fat: 3g, 16%; Cholesterol: 91mg, 30%; Sodium: 311mg, 13%; Total Carbohydrate: 17g, 6%; Dietary Fiber: 4g, 15%; Sugar: 2g; Protein: 9g
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