1 package boil-in-bag brown rice (1 cup cooked, Success brand works well)
1 whole egg
5 egg whites
Prepare the rice as directed on the package. Usually bringing it to a boil and boiling for 9 minutes does it for me. Add the drained rice to a large skillet with one tablespoon of extra virgin olive oil and scramble a little until rice dries out a bit. Meanwhile, beat the 6 egg whites and the yolk in a small bowl until well combined. Add to rice and stir together to scramble. Add salt and pepper to taste and fry until cooked as done as you like the eggs.
Makes 2 servings for me.
14.5 g protein, 23.5g slow-digesting carbs, and 10g fat per serving. Plus almost 2 grams of fiber. If you leave the olive oil out (and it's really not necessary to have it in there) you cut the fat to around 3 grams per serving. Leave the yolk out and it's fat-free.
You can also add in any number of veggies, broccoli, mushrooms, carrots, and snap peas are excellent, along with just about any Asian vegetable (baby corn, water chestnuts, etc.) Adding a couple tablespoons of low-sodium soy sauce makes for a quick and dirty fried rice. Sometimes I'll stir in a diced grilled boneless skinless chicken breast for variety.
It's cheap to make, too.
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