Cooking Recipes Articel

The latest food guide at MyPyramid.gov is still based on grain foods
but now it recommends from nine to thirteen servings of fruits and veggies a day along with more servings of legumes -; dried beans and peas
lentils and the like. It's not an impossible task
not if you combine several items in a single dish.

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.

In Rice
Bean & Veggie Custard Bake
eggs bind together a short list of have-on-hand ingredients. You can layer the minimal-prep casserole in almost no time one evening
refrigerate it and pop it into the oven when you arrive home the next day. For the rice base
cook the instant variety or make good use of what's left over from take-out. With handy bottled salsa -; any hotness level your family prefers -; and cans of beans and corn
all you need to do from scratch is chop some colorful peppers and simply beat the eggs with shredded cheese. To round out a no-fuss meal
add only a tossed green salad to the flavorful
hearty entree.

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.


Nutritional information per serving of 1/6 recipe using kidney beans and red pepper: 334 calories
10
gm total fat
226
mg cholesterol
815
mg sodium
346
mg potassium
42
gm carbohydrate
19
gm protein and 10% or more of the RDI for vitamins A
B12 and C
niacin
riboflavin
thiamin
iron
calcium
phosphorus
zinc
dietary fiber.