All sorts of vegetables with egg

For 1 person
  • 40 g rice (e.g. brown rice)
  • salt, white pepper, nutmeg
  • 1 (approx. 100 g) carrot
  • 1 (approx. 100 g) small stick
  • leek
  • 200 g Cauliflower
  • 75 g Mushrooms
  • 1 egg (size S)
  • 1/2 TL (3 g) Oil
  • 5-7 EL low-fat milk
  • 2-3 TL light sauce binder
  • parsley
30 minutes
light
1.
Put rice in 1/8 l boiling salted water. Cover and leave to soak over low heat for approx. 20 minutes
2.
Peel or clean and wash vegetables. Cut the carrot and leek into pieces, divide the cauliflower into florets. Clean the mushrooms and cut in half. Boil the egg for about 8 minutes
3.
Fry the vegetables and mushrooms vigorously in the hot oil. Season with salt and pepper. Approx. Pour 1/8 l of water and cook covered for about 10 minutes
4.
Milk with the vegetablesto water. Bring to the boil and bind with sauce thickener. Season to taste with salt, pepper and nutmeg. Quench the egg, peel and cut in half. Arrange everything and garnish with parsley
5.
EXTRA TIP
6.
Eggs provide high-quality protein. Therefore you should plan 1 - 2 eggs per week even in the low-fat kitchen. Choose small eggs (size S), they only contain approx. 5 g fat
1 person approx:
  • 360 kcal
  • 1510 kJ
  • 18 g protein
  • 9 g fat
  • 49 g carbohydrates

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