This dish is a delightful combination of fluffy rice, savory eggs, and fresh vegetables, making it a versatile meal for any time of day. The yogurt adds a creamy texture, while the herbs and tomatoes provide a burst of flavor. This recipe is quick, nutritious, and easy to prepare, perfect for busy days when you need something hearty yet healthy.
Preparation Time: 25 minutes
Cooking Time: 20 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
- 1 cup of rice (200 grams)
- 2 cups of hot water (480 ml)
- 4 eggs
- 3 tablespoons of yogurt (45 grams)
- 200 grams of tomato, chopped
- 2 tablespoons of flour (15 grams)
- 1 tablespoon of olive oil (for sautéing)
- 1/4 cup of green onion, chopped (25 grams)
- 1/4 cup of parsley, chopped (15 grams)
- 1 clove of garlic, minced
- Salt, to taste
Directions
Preparing the Rice
- Sauté the Rice: Heat a small amount of olive oil in a pan over medium heat. Add the rice and sauté for 3-4 minutes until it starts to turn slightly golden.
- Add Water and Cook: Pour in 2 cups of hot water and bring to a boil. Reduce the heat to low, cover, and let it cook for about 10 minutes, or until the rice is tender and the water is absorbed.
Preparing the Egg Mixture
- Beat the Eggs: In a large bowl, beat the 4 eggs with a pinch of salt until well combined.
- Add Yogurt: Add 3 tablespoons of yogurt to the beaten eggs and mix well.
- Incorporate Tomatoes: Stir in the chopped tomatoes until evenly distributed.
- Add Vegetables and Herbs: Mix in the chopped green onion, parsley, and minced garlic.
- Add Flour: Gradually add 2 tablespoons of flour to the mixture, stirring continuously to avoid lumps.
Cooking the Dish
- Combine with Rice: Once the rice is cooked, fold it into the egg and vegetable mixture until well combined.
- Sauté the Mixture: In the same pan, add a little more olive oil if needed, and pour the entire mixture back into the pan.
- Cook on Low Heat: Sauté over low heat for about 15 minutes, stirring occasionally, until the eggs are fully cooked and the mixture is set.
Serving
- Garnish with additional parsley if desired. Serve hot and enjoy this delicious, healthy meal.
Serving Suggestions
- Serve with a side of fresh salad or roasted vegetables.
- Pair with a slice of whole-grain bread or a light soup for a complete meal.
- Add a dollop of sour cream or Greek yogurt on top for extra creaminess.
Cooking Tips
- Ensure the rice is fully cooked before adding it to the egg mixture to prevent any crunchiness.
- You can substitute the flour with a gluten-free alternative to make this dish gluten-free.
- For added flavor, sprinkle some grated cheese on top before the final sauté.
Nutritional Benefits
- Protein-Packed: The eggs and yogurt provide high-quality protein, essential for muscle repair and overall health.
- Rich in Vitamins: Tomatoes and parsley are excellent sources of vitamins A, C, and K, which support immune function and skin health.
- Complex Carbohydrates: Rice offers sustained energy, making this dish ideal for a filling meal.
Dietary Information
- Vegetarian: This recipe is suitable for vegetarians.
- Gluten-Free Option: Substitute flour with a gluten-free alternative to cater to gluten-intolerant individuals.
- Low-Calorie: This dish is light yet satisfying, making it perfect for those watching their calorie intake.
Nutritional Facts (per serving)
- Calories: 250 kcal
- Protein: 10 grams
- Carbohydrates: 30 grams
- Fat: 10 grams
- Fiber: 3 grams
Storage
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can freeze this dish for up to 1 month. Reheat in a pan over low heat or in the microwave until thoroughly warmed.
Why You’ll Love This Recipe
- Quick and Easy: Ready in under 45 minutes, this dish is perfect for busy weeknights.
- Healthy and Nutritious: Packed with protein, vitamins, and complex carbs, it’s a balanced meal that doesn’t compromise on flavor.
- Versatile: Suitable for breakfast, lunch, or dinner, and easily adaptable to different dietary needs.
- Family-Friendly: Its mild flavor and wholesome ingredients make it a hit with both kids and adults.
Conclusion
This egg and rice skillet is a wholesome, versatile dish that can be enjoyed any time of the day. With its balanced mix of protein, carbs, and vegetables, it’s both satisfying and nutritious. Whether you’re looking for a quick meal or something to share with family, this recipe is sure to please.
Frequently Asked Questions
- Can I use brown rice instead of white rice?
- Yes, but you’ll need to adjust the cooking time as brown rice takes longer to cook.
- Can I make this dish ahead of time?
- Yes, you can prepare it in advance and reheat when ready to serve. It stores well in the fridge.
- Is there a substitute for yogurt?
- You can use sour cream or a dairy-free yogurt alternative if preferred.
- How can I add more flavor to the dish?
- Adding spices like paprika, cumin, or black pepper can enhance the flavor.
- Can I add other vegetables?
- Absolutely! Bell peppers, spinach, or zucchini would make great additions.
- Is this dish suitable for meal prep?
- Yes, it reheats well and can be portioned out for multiple meals.
- How can I make this dish spicier?
- Add chopped chili peppers or a dash of hot sauce to the egg mixture for extra heat.
- What can I serve this dish with?
- It pairs well with a fresh salad, roasted vegetables, or a slice of whole-grain bread.
- Can I use different herbs?
- Yes, cilantro, basil, or dill can be used instead of parsley for a different flavor profile.
- How can I make this dish vegan?
- Substitute the eggs with a vegan egg alternative and the yogurt with a plant-based version.