Lunch
Rice and Vegetable Skillet
A simple skillet of fluffy basmati rice folded together with tender zucchini, carrot and gently cooked egg. Everything is softened rather than browned, and a scatter of parsley or dill finishes it off. An easy, filling one-pan lunch.
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Ingredients
- 2 egg
- 150 g basmati rice
- 350 g zucchini and carrot
- 1 tsp rapeseed oil or mild olive oil
- 2 tbsp parsley or dill
- 1 pinch salt
Method
- Cook the basmati rice according to the packet directions or until tender.
- Cut the zucchini and carrot into small pieces. Pat the egg dry and season lightly.
- Warm the oil gently in a non-stick pan, cook the egg without heavy browning and remove.
- Soften the zucchini and carrot with two tablespoons of water, then fold in the basmati rice and egg.
- Finish with herbs and serve warm.
Why this recipe is gentle
The vegetables are softened with a splash of water and the egg is cooked without heavy browning, keeping the fat low. There is no onion, garlic, tomato or spice, just mild rice, zucchini and carrot.
General information, not medical advice or a treatment claim. Reactions are individual. If heartburn or reflux is frequent, severe or persistent, see a doctor.
Tips
- Use just a teaspoon of oil and avoid deep browning to keep the dish lower in fat.
- Cook the vegetables until fully soft rather than leaving them firm.
- Choose a moderate portion and see how it sits before going back for more.
