Make it Meatless
Below is a MRR and PLR article in category Food Beverage -> subcategory Recipes.
Make it Meatless
Introduction
The latest recommendations from MyPyramid.gov emphasize the importance of grains, but now highlight the need for nine to thirteen servings of fruits and vegetables daily, alongside more legumes like dried beans, peas, and lentils. Achieving this isn't as daunting as it seems, especially if you blend various ingredients into a single dish.
A Nutritious Approach
Creating a wholesome dinner is easy with a casserole made from grains and a variety of vegetables. While plant-based foods generally lack complete proteins except for soy, adding eggs provides a nutritional boost. Eggs not only offer high-quality protein similar to mother’s milk but are also nutrient-dense?"full of nutrients with fewer calories.
Easy Recipe: Rice, Bean & Veggie Custard Bake
This simple casserole combines ingredients you likely already have. You can quickly assemble it in the evening, refrigerate it, and bake it the next day when you return home. Use instant rice or leftover rice, bottled salsa of your preferred spiciness, canned beans, and corn. Just chop some colorful peppers and mix eggs with shredded cheese. To complete this no-fuss meal, serve it with a tossed green salad.
Ingredients
- Cooking spray
- 6 eggs
- 1 cup (4 oz.) shredded reduced-fat Monterey Jack cheese
- 3 cups cooked rice (1 cup raw)
- 1 jar (16 oz.) thick and chunky red salsa, divided
- 1 can (15 oz.) red kidney or black beans, drained and rinsed
- 1 cup whole kernel corn (about 3 oz.)
- 1 cup chopped green, yellow, and/or sweet red pepper (about 5 oz. or 1 medium)
Directions
1. Preheat your oven to 350°F (175°C). Coat an 11 x 7 x 2-inch baking pan with cooking spray.
2. In a medium bowl, beat eggs and cheese together. Stir in rice. Pour the mixture into the prepared pan, smoothing it out evenly.
3. Spread 1 cup of salsa over the rice mixture.
4. In another bowl, combine beans, corn, and peppers, then spoon this mixture evenly over the salsa layer. Drizzle the remaining salsa over the top.
5. Bake for 55-60 minutes until the custard is puffed and begins to pull away from the sides, and a knife inserted near the center comes out clean.
Nutritional Information (Per Serving)
- Calories: 334
- Total Fat: 10g
- Cholesterol: 226mg
- Sodium: 815mg
- Potassium: 346mg
- Carbohydrates: 42g
- Protein: 19g
- Good source of vitamins A, B12, and C, niacin, riboflavin, thiamin, iron, calcium, phosphorus, zinc, and dietary fiber.
This delightful dish brings a nutritious, effortless meal to your table with vibrant flavors and essential nutrients. Enjoy your meatless journey!
You can find the original non-AI version of this article here: Make it Meatless.
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