Lunch
Steamed Broccoli with Rice and Egg
A clean, gentle plate of steamed broccoli, fluffy basmati rice and softly cooked egg. Everything is steamed or poached rather than fried, so the flavors stay mild. It comes together with just herbs and a pinch of salt.
- Vegetarian
Got another recipe in mind? Check it free with the acid reflux recipe checker — tricky ingredients get flagged and swapped, and you get a full, milder version.
Ingredients
- 2 egg
- 140 g basmati rice
- 250 g broccoli florets
- 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 broccoli florets into bite-sized pieces and steam gently.
- Season the egg lightly and steam or poach gently until just cooked through.
- Arrange everything on warm plates, finish with herbs and serve immediately.
Why this recipe is gentle
Steaming keeps the dish low in fat, and there is no onion, garlic, tomato or spice. The egg is cooked gently and the broccoli is softened, making a light, low-acid meal.
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
- Broccoli can cause bloating for some. Cook it very soft, or swap in zucchini or carrot if you are sensitive.
- Steam or poach the egg rather than frying it to keep the fat low.
- Finish with dill instead of parsley for a gentler herb note.
