This Healthy Vegetable Rice Flatbread is a nutritious and flavorful dish that’s perfect for breakfast, lunch, or dinner. Packed with sautéed cabbage, carrots, and eggs, and topped with cheese and green onion, it’s a light yet satisfying meal. It’s a great choice if you’re looking for a low-calorie, filling dish that’s easy to make!
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Ingredients:
- 1 cup rice
- 2 tbsp olive oil (for sautéing)
- 2 cups hot water
- Salt to taste
- 1/2 small head of young cabbage, shredded
- 1 large carrot, grated
- 3-4 chicken eggs
- 1-2 green onions, chopped
- 3-4 tbsp cooked rice (for mixing)
- 3 tbsp flour
- Olive oil for greasing
- 1 cup cheese, shredded
- 1 tbsp green onions (for topping)
Directions:
- Cook the Rice:
- Heat olive oil in a pan over medium heat. Sauté the rice for 3-4 minutes, then add the hot water and salt.
- Let it cook for about 10 minutes, or until the water is absorbed and the rice is tender.
- Prepare the Vegetables:
- In a separate pan, heat olive oil over medium heat. Sauté the shredded cabbage for 3-5 minutes until softened.
- Add the grated carrot and sauté for another 3-5 minutes. Season with salt.
- Prepare the Egg Mixture:
- In a bowl, beat 3-4 eggs with a little salt. Add 3-4 tbsp of cooked rice, flour, and mix until smooth.
- Combine the Ingredients:
- Add the sautéed cabbage and carrots to the egg mixture and mix well.
- Preheat the oven to 180°C (350°F).
- Grease a baking dish with olive oil and pour the mixture into it, spreading evenly.
- Bake:
- Bake for 10 minutes.
- Top with shredded cheese and green onions, then return to the oven and bake for another 5 minutes, or until golden brown.
- Serve:
- Let the flatbread cool for a few minutes, then slice and serve. Enjoy as a light dinner or breakfast!
Serving Suggestions:
- Serve with a side of fresh salad for a balanced meal.
- Enjoy with a dollop of sour cream or yogurt for added richness.
- Pair with a light soup or broth.
- Top with fresh herbs like parsley or cilantro for extra flavor.
- Great with a side of pickled vegetables for contrast.
Cooking Tips:
- For a richer flavor, try using whole-grain rice instead of white rice.
- You can substitute the cheese with a lower-fat version or skip it entirely for a lighter option.
- If you don’t have a baking dish, you can cook this in a large skillet, covering it with a lid while cooking on the stove.
- For a quicker option, you can use pre-cooked rice.
Nutritional Benefits:
- Rice: Provides a good source of energy and carbohydrates.
- Cabbage: High in fiber and vitamin C, great for digestion.
- Carrots: Rich in beta-carotene, promoting eye health.
- Eggs: Packed with protein, vitamins, and minerals.
Dietary Information:
- Vegetarian
- Can be made gluten-free by substituting the flour with a gluten-free alternative.
- Suitable for those looking for a low-calorie, high-protein meal.
Nutritional Facts (per serving):
- Calories: 250
- Protein: 8g
- Carbohydrates: 30g
- Fat: 12g
- Fiber: 3g
Storage:
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe:
- It’s a light yet filling dish, perfect for anyone looking to enjoy a healthy meal without compromising on taste.
- The combination of rice, vegetables, and eggs makes for a nutritious and balanced meal.
- The cheese topping adds a delicious richness without overwhelming the dish.
- It’s easy to make, and you can enjoy it as a quick weeknight dinner or a leisurely weekend breakfast.
Conclusion:
This Healthy Vegetable Rice Flatbread is a satisfying, nutrient-packed meal that can be enjoyed any time of day. It’s simple to make, uses common ingredients, and is perfect for those looking for a healthy alternative to heavy meals. With its savory combination of vegetables, eggs, and cheese, it’s sure to become a family favorite. Enjoy it as a light dinner or a fulfilling breakfast option!
Frequently Asked Questions:
- Can I use brown rice instead of white rice?
Yes, brown rice can be used, but it may require a longer cooking time. - Can I make this gluten-free?
Yes, simply replace the flour with a gluten-free alternative like rice flour or cornstarch. - Can I freeze this flatbread?
Yes, it can be frozen for up to 1 month. Reheat in the oven before serving. - Can I add other vegetables?
Absolutely! Feel free to add vegetables like bell peppers, zucchini, or spinach. - Can I skip the cheese?
Yes, you can skip the cheese or substitute it with a dairy-free cheese. - How long should I bake it?
Bake for 10 minutes, add cheese, and bake for another 5 minutes until golden brown. - Can I make this ahead of time?
Yes, you can prepare it and refrigerate it before baking. Just bake it when you’re ready to eat. - Can I use frozen vegetables?
Yes, frozen cabbage and carrots work fine. Just ensure they’re fully thawed and drained before using. - What can I serve this with?
It pairs well with a fresh salad, yogurt, or pickled vegetables. - Is this dish suitable for weight loss?
Yes, this recipe is light and low in calories, making it a great choice for a weight-conscious meal.