Rice Scramble

(4 servings)

Ingredients:

• 1/4 cup brown basmati rice
• 4 whole eggs
• 4 egg whites
• 2 TBSchicken broth
• 1/2 cupzucchini, diced
• 1/2 cup plum tomatoes, diced
• 1/2 cup red onion
• drizzle olive oil (about 2 tsp.)
• dash sea salt and fresh cracked black pepper
• 1 TBS fresh parsley, chopped (or 1 tsp. dry)
• 1/2 TBS fresh basil, chopped (or 1/2 tsp. dry)
• 1/4 cup pecorino romano, shredded

How To Prepare

Start by cooking your rice. Most whole grain rices take about 40 minutes so get that started right away. 1/4 cup of rice will require 1/2 cup of water (but when cooking small amounts, it will cook quicker, so I usually at a touch more water).

Wash and dice all veggies and herbs. Veggies should have about a 1/4” dice and herbs should be finely chopped.

Saute veggies in a skillet with a drizzle of olive oil and season with a dash of sea salt and black pepper. Saute for about 3-4 minutes until veggies are tender and slightly browned.

Whisk your eggs and egg whites together and season with a dash of sea salt and black pepper and a tsp. of water. Drizzle a bit more olive oil and scramble eggs with your veggies.

Add the cooked rice to the skillet with the chicken broth and stir to combine. Turn off the heat and add the cheese and fresh herbs.

Serve for a warm, hearty breakfast or meal any time of the day!

Naturopathic Doctor Says:

This dish would make a nice breakfast, or light gluten-free meal. Although demonized for cholesterol, it has been shown in a few studies the salubrious effects of eggs on cholesterol when eaten in moderation. Eggs also contain lecithin, tryptophan, selenium and iodine. Eggs also boost brain health with the structural support of choline, a nutrient not found in many foods.

Recommended for the following Conditions:

 

Nutrition Information (amount per serving):

Calories 284, Total Fat 16g, Saturated Fat 7g, Trans Fat 0g, Cholesterol 241mg, Sodium 518mg, Total Carbohydrate 14g, Dietary Fiber 1g, Sugars 2g, Protein 21g, Vitamin A 12%, Vitamin C 12%, Calcium 34%, Iron 9%, Vitamin K 27%

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