EGG AND VEGETABLE STIR-FRY WITH BROWN RICE
Egg and Vegetable Stir-Fry with Brown Rice is a nutritious and wholesome meal that is suitable for an Indian weight loss diet. It combines protein-rich eggs with fiber-rich brown rice and a variety of colorful vegetables. The dish is seasoned with soy sauce and sesame oil, providing a savory and satisfying flavor profile. It is a balanced meal that provides a good mix of carbohydrates, protein, and healthy fats.
INGREDIENTS
- 2 cups cooked brown rice
- 2 eggs, beaten
- 1 cup mixed vegetables (carrots, bell peppers, broccoli, snow peas, etc.), sliced
- 1 onion, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh cilantro or green onions for garnish (optional)
INSTRUCTIONS
Heat olive oil in a large pan or wok over medium-high heat.
Add the sliced onions and minced garlic to the pan. Sauté until the onions become translucent.
Add the mixed vegetables to the pan and stir-fry for a few minutes until they are crisp-tender.
Push the vegetables to one side of the pan and pour the beaten eggs into the other side. Scramble the eggs until cooked through.
Mix the scrambled eggs with the vegetables in the pan.
Add the cooked brown rice to the pan and stir to combine with the vegetables and eggs.
Drizzle soy sauce and sesame oil over the mixture. Season with salt and pepper to taste. Stir-fry for another 2-3 minutes to heat everything through.
Remove from heat and garnish with fresh cilantro or green onions, if desired.
TIPS
- Use a non-stick pan or wok to prevent the ingredients from sticking and to minimize the need for excessive oil.
- You can add other vegetables of your choice such as mushrooms, zucchini, or spinach to the stir-fry for additional nutrition and flavor.
- Feel free to adjust the seasoning according to your taste preferences. You can add spices like ginger, garlic, or chili flakes for extra flavor.
- Be careful not to overcook the vegetables to retain their crunchiness and nutritional value.
- For added protein, you can add cooked chicken, shrimp, or tofu to the stir-fry.
NUTRITION VALUE
- Calories: Approximately 350-400 kcal
- Protein: 12-15 grams
- Carbohydrates: 40-45 grams
- Fat: 10-12 grams
- Fiber: 6-8 grams
