Make it Meatless
July 17, 2019
For dinner, it's easy to make a nutritious casserole with a grain and assorted vegetables.
With the exception of soy foods, though, the protein of plant foods is incomplete.
So, for good nutritional balance, many casseroles also include an animal protein food, such as eggs.
In addition to providing the highest quality protein next to mother's milk, eggs are nutrient-dense -; their nutrient total is high compared to their calorie count.
Rice, Bean & Veggie Custard Bake
6 servings
Cooking spray
Evenly coat 11 x 7 x 2-inch baking pan with spray. Set aside. In medium bowl, beat together eggs and cheese. Stir in rice. Pour into prepared pan. Smooth with back of spoon or gently shake pan to spread rice mixture evenly in pan. Gently spread 1 cup of the salsa over rice mixture. In medium bowl, stir together beans, corn and pepper. Evenly spoon bean mixture over salsa. Drizzle remaining 1 cup salsa over bean mixture.
Bake in preheated 350 degree F oven until custard is puffed and begins to pull away from sides of pan and knife inserted near center comes out clean, about 55 to 60 minutes.
With the exception of soy foods, though, the protein of plant foods is incomplete.
So, for good nutritional balance, many casseroles also include an animal protein food, such as eggs.
In addition to providing the highest quality protein next to mother's milk, eggs are nutrient-dense -; their nutrient total is high compared to their calorie count.
Rice, Bean & Veggie Custard Bake
6 servings
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)
Evenly coat 11 x 7 x 2-inch baking pan with spray. Set aside. In medium bowl, beat together eggs and cheese. Stir in rice. Pour into prepared pan. Smooth with back of spoon or gently shake pan to spread rice mixture evenly in pan. Gently spread 1 cup of the salsa over rice mixture. In medium bowl, stir together beans, corn and pepper. Evenly spoon bean mixture over salsa. Drizzle remaining 1 cup salsa over bean mixture.
Bake in preheated 350 degree F oven until custard is puffed and begins to pull away from sides of pan and knife inserted near center comes out clean, about 55 to 60 minutes.