Make it Meatless
Below is a MRR and PLR article in category Master Series -> subcategory Recipes.
Make it Meatless
Embrace a Plant-Based Diet
In the latest dietary guidelines from MyPyramid.gov, the focus remains on grains, but there's now a strong emphasis on increasing your daily intake to nine to thirteen servings of fruits and vegetables. Additionally, incorporating more legumes?"such as dried beans, peas, and lentils?"is encouraged. Achieving this might seem daunting, but combining multiple ingredients into one dish makes it manageable.
Crafting a Nutritious Meal
For a simple and wholesome dinner, try creating a casserole with grains and a variety of vegetables. While plant proteins, except for soy, are incomplete, adding an animal protein like eggs ensures nutritional balance. Eggs are particularly beneficial, offering a high-quality protein content and a high nutrient-to-calorie ratio.
A great example is the Rice, Bean & Veggie Custard Bake. This dish pairs well with a green salad for a complete meal. You can prepare it in advance, refrigerate it, and then bake it when needed. For the base, use instant rice or leftovers. With conveniently available salsa and canned beans and corn, the only prep needed is chopping some colorful peppers and beating eggs with cheese.
Recipe: Rice, Bean & Veggie Custard Bake
Servings: 6
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)
Instructions:
1. Preheat the oven to 350°F. Lightly coat an 11 x 7 x 2-inch baking pan with cooking spray.
2. In a medium bowl, beat the eggs and cheese together. Stir in the cooked rice. Pour the mixture into the prepared pan, spreading it evenly.
3. Spread 1 cup of salsa over the rice mixture.
4. In another bowl, mix together the beans, corn, and peppers. Spread this over the salsa in the pan.
5. Drizzle the remaining salsa over the bean mixture.
6. Bake for 55-60 minutes, or until the custard is puffed and a knife inserted near the center comes out clean.
Nutritional Information (per serving using kidney beans and red pepper):
- 334 calories
- 10g total fat
- 226mg cholesterol
- 815mg sodium
- 346mg potassium
- 42g carbohydrates
- 19g protein
- Provides 10% or more of the RDI for vitamins A, B12, C, niacin, riboflavin, thiamin, iron, calcium, phosphorus, zinc, and dietary fiber.
Enjoy a satisfying meatless meal that’s both nutritious and delicious!
You can find the original non-AI version of this article here: Make it Meatless.
You can browse and read all the articles for free. If you want to use them and get PLR and MRR rights, you need to buy the pack. Learn more about this pack of over 100 000 MRR and PLR articles.