This Vegetable and Rice Skillet with Eggs is a delicious, one-pan meal that’s both hearty and nutritious. Packed with vibrant vegetables, fluffy rice, and protein-rich eggs, this dish is perfect for a quick and easy weeknight dinner. It’s customizable, and you can add or swap in your favorite vegetables and seasonings. Whether you’re looking for a light meal or a fulfilling dish, this recipe fits the bill.
Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Yield: 4 servings
Ingredients:
For the Vegetable and Rice Skillet:
- 1 zucchini, grated (about 1 cup / 120 g)
- 1/2 young cabbage, finely shredded (about 1 cup / 100 g)
- 1 carrot, grated (about 1/2 cup / 60 g)
- 1 onion, finely chopped (about 1/2 cup / 80 g)
- 1 tablespoon olive oil (about 15 ml)
- 2 cups cooked rice (about 320 g)
- 2 chicken eggs (or vegetarian alternative)
- Salt and pepper, to taste
- 2 tablespoons flour (about 16 g)
- Green onions, chopped (for garnish)
Directions:
- Sauté Vegetables:
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add the grated zucchini, shredded cabbage, and grated carrot. Season with salt and sauté for 5 minutes.
- Add the chopped onion and continue to sauté for another 5 minutes until the vegetables soften.
- Prepare Egg Mixture:
- In a bowl, beat the eggs with salt and pepper.
- Add the egg mixture to the skillet and stir gently until the eggs are cooked through.
- Add Rice and Flour:
- Stir in the cooked rice and flour. Continue stirring until everything is well combined.
- Cook for another 3-5 minutes to allow the rice to heat through and the flour to thicken the mixture.
- Serve:
- Garnish with chopped green onions before serving.
Serving Suggestions:
- Serve as a main dish for lunch or dinner.
- Pair with a fresh side salad for a light and balanced meal.
- Top with a dollop of sour cream or Greek yogurt for added creaminess.
- Add some grated cheese on top for extra flavor.
- Serve with grilled chicken or shrimp for added protein.
Cooking Tips:
- Use leftover rice for this recipe to save time.
- Feel free to add any vegetables you have on hand, such as bell peppers, spinach, or peas.
- For extra flavor, add a pinch of smoked paprika or cumin.
- Make it vegan by using a plant-based egg substitute or omitting the eggs.
- If you prefer a firmer texture, cook the eggs separately and add them on top of the skillet before serving.
Nutritional Benefits:
- Zucchini: Low in calories, rich in vitamin C, and high in water content, helping with hydration.
- Carrots: Excellent source of beta-carotene, promoting healthy eyesight.
- Rice: Provides energy and is a good source of carbohydrates.
- Eggs: High in protein, containing essential amino acids and vitamins.
Dietary Information:
- Calories: 300-350 per serving
- Protein: 12-15 g per serving
- Fat: 14-18 g per serving
- Carbohydrates: 30-35 g per serving
- Fiber: 4-5 g per serving
- Gluten-Free Option: Use gluten-free flour for the recipe.
- Vegetarian: Yes (if using eggs).
- Vegan Option: Replace eggs with a plant-based egg substitute.
Nutritional Facts:
- Calories: 320
- Total Fat: 18 g
- Saturated Fat: 3 g
- Cholesterol: 70 mg
- Sodium: 400 mg
- Total Carbohydrates: 35 g
- Dietary Fiber: 4 g
- Sugars: 6 g
- Protein: 12 g
Storage:
- Fridge: Store leftovers in an airtight container for up to 3 days.
- Freezer: This dish can be frozen for up to 1 month. Reheat thoroughly before serving.
Why You’ll Love This Recipe:
- It’s quick, easy, and requires just one pan for cooking.
- It’s customizable with any vegetables you prefer or have on hand.
- The combination of eggs, rice, and veggies creates a balanced meal with protein, fiber, and healthy fats.
- It’s versatile, perfect for any time of day—whether breakfast, lunch, or dinner.
Conclusion:
This Vegetable and Rice Skillet with Eggs is a simple yet nutritious meal that can be prepared in under an hour. It’s a perfect way to use up leftover rice and transform it into a satisfying dish. With plenty of vegetables, eggs for protein, and aromatic seasonings, this skillet is bound to be a hit. You can even make it your own by experimenting with different veggies or adding extra seasonings to suit your taste.
Frequently Asked Questions:
- Can I use any type of rice?
Yes, you can use any type of rice, though long-grain or jasmine rice works best for this recipe. - Can I make this dish vegan?
Yes, simply replace the eggs with a plant-based egg substitute or omit them entirely. - How can I make this dish spicier?
Add more red pepper flakes or a pinch of cayenne pepper for an extra kick. - Can I use frozen vegetables?
Yes, frozen vegetables work well in this dish. Just be sure to thaw them and drain excess moisture before adding them to the pan. - Can I prepare this in advance?
Yes, you can prepare the vegetables and rice ahead of time. Simply reheat and add the eggs when you’re ready to cook. - What can I serve this dish with?
Pair it with a side salad, grilled chicken, or even a dollop of sour cream or yogurt for extra flavor. - Can I substitute the flour?
Yes, you can use gluten-free flour if you are following a gluten-free diet. - How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 1 month. - Is this recipe kid-friendly?
Yes, kids will love this dish! It’s mild and full of flavors that are easy for young palates to enjoy. - Can I add more protein?
Absolutely! You can add grilled chicken, tofu, or even some beans for an extra protein boost.