Rice and Eggs Post 1

A meal of rice & eggs is a popular combination for endurance athletes. Rice provides a whole food source of carbohydrates; a significant source of fuel during endurance exercise that is of particular importance at higher intensities. And eggs provide a great source of protein and a little fat, not to mention they contain other beneficial vitamins and minerals.

This combination of ingredients is actually extremely versatile and can be worked into your diet a number of different ways. The combination can be used to make a quick breakfast if your short on time, can be stored in the fridge as a healthy snack for any time of day, or can even be used to prepare a delicious meal for two at dinner.

Before going into the 3 recipes, let’s talk a little bit about rice. It comes in many forms including long grain, short grain, basmati, sushi, white, brown, and wild. They all differ in their processing methods, macronutrient profiles, micronutrient contents, flavor, and taste. Going into the details of which type of rice is “best” would be a complicated topic, it really depends on the person and their individual tastes, preferences, health status, and performance goals. So as we keep saying here on the blog, experiment and find out what works best for you! In the recipes below choose a rice type that you like. We like basmati, because of the the flavor, consistency, and the digestibility, but that’s us. Cooking the rice is often the more lengthy step in these recipes so it’s a great idea to have some pre-cooked rice in the fridge that you can quickly access and use for these recipes.

So without further a do, here are 3 ways to prepare rice & eggs! We’ve provided some guidelines on portion sizes here, but we do recommend you check out our recent article on portion sizes so that you can gauge your individual needs.

 

1) Quick & Easy Rice & Fried Eggs Breakfast

This is a great option for a pre or post workout meal. It comes in just above 400 calories and provides a good balance of carbs, protein, and fat. It’s pretty light calorie wise and in fiber, so is great if you have trouble eating larger amounts in close proximity to workouts.

Ingredients:

  • 3 eggs
  • 1 cup cooked basmati rice
  • 1 tbsp avocado oil
  • Salt & Pepper

Directions:

  • Add avocado oil to a pan and heat on medium to high for 3-4 minutes
  • Crack eggs into the pan and cook as desired (over easy, medium, or hard)
  • Heat up rice in the microwave for about 1-2 minutes while eggs cook
  • Season with salt & pepper, serve, and enjoy!

Nutrient Info:

  • ~425 calories | 15g fat | 46g carbs | 23g protein

Tips:

  • Need more protein? Add an egg, or 2!
  • Need more carbs? Add more rice!
  • Need more fat? Add a tbsp of unsalted grass-fed butter and mix in the heated up rice.
  • For more nutrients and a more “complete” meal, add some fresh fruit or a salad on the side.
  • More flavor? Get creative with seasoning, try things like red pepper flakes, hot sauce, or cayenne pepper.

 

2) Crunchy Rice Omelet

As with the standard recipe above this is super easy and is great for both a pre and post workout meal. But what we really like about this method is that you can cut up this omelet into small portions, store in the fridge, and you have a nice healthy convenient snack when you need it!

Ingredients:

  • 6 eggs
  • 2 cups cooked basmati rice
  • 1 tbsp avocado oil
  • Salt & Pepper

Directions:

  • Add avocado oil to a pan and heat on medium to high for 3-4 minutes
  • Add cooked rice to pan and fry for about 4 minutes until “crunchy”
  • While rice is frying beat the eggs in a bowl and add to pan once rice is crunchy
  • Pour eggs into the pan, mix gently, season with salt & pepper, and cook on medium-low heat
  • Loosen the edges of the omelet letting the uncooked part of the eggs “fill in”
  • Cover and continue to cook until eggs are “set” and cooked (you can also finish the omelet in the over at 350 degrees for 3-5 minutes)
  • Cut into 6 pieces and store in the fridge (or let cool and enjoy right away!)

Nutrient Info:

  • Per piece: ~142 calories | 10g fat | 31g carbs | 8g protein

Tips:

  • For a little more fat and protein, and some great flavor grate some cheese on top. Parmesan and cheddar work great.
  • Plus, see above tips from method #1.

 

3) Bacon, Veggies, & Rice Fritatta

A little more prep with this one, but it is worth it! This method provides a very well balanced, whole food, nutritious meal.

Ingredients:

  • 8 eggs
  • 2 cups cooked basmati rice
  • 6 slices of bacon
  • 1 large red bell pepper
  • 4 large mushrooms
  • 1 tbsp avocado oil
  • 1/2 cup fresh basil
  • 4oz fresh mozzarella cheese
  • 2oz goat cheese
  • Salt & Pepper

Directions:

  • Preheat oven to 350 degrees
  • Chop bell pepper, mushrooms, basil, and bacon
  • Add avocado oil to pan, heat for 3-4 minutes on medium to high then add chopped bacon
  • Cook bacon until it starts to turn brown and then add the chopped bell pepper. Stir and cook for about 4-5 minutes until peppers soften
  • Beat eggs with salt and pepper in a bowl
  • Add mushrooms and rice to pan
  • While mushrooms are cooking, chop mozzarella into cubes
  • Add basil and mozzarella to pan, cook
  • Pour eggs into the pan, and mix gently, spreading the eggs and other ingredients evenly throughout the pan
  • Continue to cook on medium heat, loosening the edges to allow al of the eggs to cook
  • Grate goats cheese over the top, and then put in the oven for about 8 minutes, then broil for another 4-5 minutes until the top begins to turn golden brown
  • Remove, make sure eggs are cooked through, let cool, cut into 6 slices, serve, and enjoy!

Nutrient Info:

  • Per slice: ~318 calories | 19g fat | 18g carbs | 17g protein

Tips:

  • Have a slice or two for lunch or dinner, with a side of salad, fresh fruit, or steamed veggies.
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