Ingredients:
– **1 cup of rice (200 grams)** – Provides a soft and starchy base that pairs well with eggs.
– **2 cups of hot water (480 ml)** – For cooking the rice.
– **4 eggs** – The protein-rich star of the dish.
– **3 tablespoons of yogurt (45 grams)** – Adds a creamy, tangy flavor to the eggs.
– **200 grams of tomato, chopped** – Brings freshness and a touch of sweetness to the dish.
– **2 tablespoons of flour (15 grams)** – Helps bind the egg mixture, giving it a light and fluffy texture.
– **1 tablespoon of olive oil** – For sautéing and adding flavor.
– **1/4 cup of green onion, chopped (25 grams)** – Adds a mild, oniony flavor and a pop of color.
### Method:
#### Step 1: Prepare the Rice
1. **Cook the rice**: In a medium-sized pot, add the rice and 2 cups of hot water. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the water is fully absorbed and the rice is tender.
2. **Fluff the rice**: Once the rice is cooked, fluff it with a fork and set it aside. You can keep the rice covered to retain heat.
#### Step 2: Prepare the Egg Mixture
1. **Beat the eggs**: In a large mixing bowl, crack the 4 eggs and whisk them until smooth.
2. **Add yogurt and flour**: Stir in the yogurt and flour, mixing until fully combined and smooth. This will give the eggs a creamy and slightly thicker texture.
3. **Add vegetables**: Fold in the chopped tomatoes and green onions, ensuring they are evenly distributed in the egg mixture.
#### Step 3: Assemble and Cook the Skillet
1. **Sauté the rice**: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the cooked rice to the skillet and press it down gently to create an even layer.
2. **Pour the egg mixture**: Carefully pour the egg mixture over the rice, ensuring the vegetables are spread evenly.
3. **Cook the skillet**: Cover the skillet and cook over low to medium heat for 10-15 minutes. Cook until the eggs are set and the top is firm, making sure not to burn the bottom layer of rice. If desired, you can finish it under a broiler to brown the top slightly.
#### Step 4: Serve
1. **Cut and serve**: Once cooked through, cut the egg and rice skillet into wedges or squares and serve hot.
### Nutrition:
This egg and rice skillet offers a balanced mix of macronutrients with protein from the eggs and yogurt, carbohydrates from the rice, and healthy fats from olive oil. The addition of tomatoes and green onions provides vitamins, fiber, and antioxidants, making this dish both delicious and nutritious.
– **Calories per serving**: Approximately 250-300 kcal
– **Protein**: 10-12g
– **Carbohydrates**: 30-35g
– **Fat**: 10g
– **Fiber**: 2-3g
### Benefits:
– **Eggs**: A rich source of high-quality protein, eggs also provide essential vitamins like B12 and vitamin D, promoting muscle repair and immune function.
– **Rice**: A great source of carbohydrates, rice provides energy, especially when combined with protein-rich foods like eggs.
– **Tomatoes**: Loaded with antioxidants such as lycopene, tomatoes support heart health and may reduce the risk of certain cancers.
– **Green Onions**: High in vitamins A and C, they add a mild flavor and important nutrients.
– **Yogurt**: The probiotics in yogurt aid in digestion and provide calcium, supporting bone health.
### Why People Love This Dish:
– **Quick and Easy**: With minimal ingredients and a short cooking time, this skillet is perfect for busy weekdays or lazy weekends.
– **Customizable**: You can add more vegetables, switch out the rice for quinoa or other grains, or include cheese for extra flavor.
– **Comfort Food**: Combining eggs and rice creates a hearty, filling meal that satisfies cravings for both comfort and nutrition.
– **Great for Leftovers**: This dish is easy to reheat and makes a perfect next-day lunch.
### Conclusion:
This egg and rice skillet combines simple, wholesome ingredients into a satisfying and balanced meal. With its fluffy eggs, soft rice, and fresh vegetables, it’s a versatile dish that can be enjoyed any time of day. Whether you’re a busy professional, a home cook looking for something quick, or just someone who loves eggs, this dish offers both convenience and nutrition.
### For the Lovers:
– **Egg Lovers**: For those who love the versatility of eggs, this dish elevates the humble ingredient into a full meal.
– **Rice Lovers**: If rice is a staple in your kitchen, this is another fun way to enjoy it with a twist.
– **Vegetarian Enthusiasts**: Packed with protein and vegetables, this meat-free meal provides all the nourishment you need without compromising on flavor.