Made by Canva

Contributed by Jaqueline W. 

Since the last two or three decades, a growing trend towards a healthy lifestyle has become increasingly popular. These are times for being in good shape, eating healthy and taking care of oneself. However, the biggest challenge many people face is time: work can squeeze every last minute we might have to devote to our daily meals. Fortunately, there are ways for having a healthy, tasty meal prepared in a short amount of time. And by healthy, we mean an easy, balanced, home-cooked meal that isn’t too restrictive; one that allows you to enjoy your meal so it doesn’t feel like a punishment; one that fills you up so you don’t overeat or crave more food when you’re done eating, and maybe one that satisfies some of the cravings you have. Eat home-cooked, good-quality food in balanced proportions that you can enjoy, while maintaining an active lifestyle. That’s the key to good health. Anyway, see these three examples:

Classic egg fried rice recipe

Ingredients:

• 5.3 oz (150 g) of long grain rice.
• 3 beaten eggs.
• 2 tbsp sunflower or vegetable oil.
• 1 tbsp light soy sauce.
• 2 garlic, mashed.
• 4 chopped chives.
• 4.5 oz (125 g) boiled peas.
• A pinch of salt.

Preparation:

To prepare a bowl of easy-fried rice with egg, you should first wash the rice in abundant cold water to remove the starch. By doing this, it will not become too thick or gummy. Then follow these easy steps:

1. Boil the rice in a saucepan with water for 12 minutes, until it just gets the right consistency, which is not too moldable. Pass it through the strainer, wash it with cold water and strain one more time.
2. Pour the content of the beaten eggs into a saucepan and sauté over low heat, mix it, so it reaches the evenness of scrambled eggs.
3. Sauté the garlic, chives, and peas in the recipient, stirring from time to time, for 1-2 minutes approx. Incorporate the rice and mix it.
4. Spread the egg-fried rice between the bowls and serve garnished with chives.

Bacon and egg rice

Ingredients:

• 2 glasses of rice.
• 4 strips of bacon.
• 2 eggs.
• A pinch of curry.
• A pinch of hot paprika
• Teriyaki sauce
• A pinch of black pepper.
• Sugar.

Preparation:

1. The first step is to add curry in a saucepan with water, a pinch of the hot paprika and black pepper to taste.
2. Next, in the saucepan with the water, put the two glasses of rice. In this case, use two glasses of water, so you will have the proper ratio, and bring them to a boil until ready (about 15 minutes).
3. While the rice is cooking, in a pan fry the bacon, previously cut in small pieces and when it is ready let it rest for a second. If you want a healthy option, using extra-virgin olive oil is advisable.
4. Then, on a plate, beat the eggs including a drizzle of teriyaki sauce and a pinch of sugar. So the fried rice with bacon and the tortilla will have a touch of delicious flavor.
5. In the same pan used to fry the bacon, make the fried rice omelet, making it a scramble.
6. Then remove the previously prepared rice from the water and pour it into the pan, along with the scrambled eggs and bacon. Season it with teriyaki sauce and fry it for 5 minutes.
7. Serve the fried rice with egg and bacon.
8. Enjoy.

An even easier egg rice recipe

Ingredients:

• 14 oz (400 g) of rice.
• 3.5 oz (100 g) of butter.
• 3 oz (75 g) of grated cheese.
• 3 yolks.
• 1 beef bouillon cube.
• half an onion.
• Olive oil (any other vegetable oil will do).

Preparation:

• Dissolve the beef bouillon cube in 6 ¼ cups (1 ½ liters) of hot water and bring to a boil, keeping it over very low heat.
• Cut the half onion into slices and cook in a saucepan with a little oil and half the butter. Then incorpore the white rice (no rinse needed), it and stir with a wooden spoon.
• When the rice is sautéed, pour in a little broth and continue stirring. Continue pouring broth while simmering, until the rice is fully cooked.
• Taste the rice with a different spoon, if it was a little tasteless, salt lightly. The rice should be rather soft at this point.
• In a clean bowl, beat the yolks with the grated cheese.
• Once the rice is cooked, remove from the heat and pour in the beaten egg yolks, stirring quickly, so no lumps form when it comes in contact with the hot rice.

Read Dr. Eeks’ blog here