Healthy Rice and Vegetable Stir-Fry

While this nutritious recipe is delicious and satisfying, I should note that no single dish can guarantee specific weight loss results. This balanced meal combines protein, vegetables, and whole grains for a healthy, filling option.

Prep Time

• Preparation: 15 minutes
• Cooking: 25 minutes
• Total Time: 40 minutes

Ingredients

For the Rice Base

• 1 cup (200g) long-grain white rice
• 2 cups (480ml) hot water
• 2 tablespoons olive oil
• Salt to taste

For the Vegetable and Protein Mix

• 1 medium onion, finely diced
• 1 large carrot, julienned
• 1 bell pepper, diced
• 2-3 green onions, chopped
• 2-3 tablespoons corn kernels
• 3-4 large eggs, separated
• 1 can (5oz/140g) tuna in water, drained
• 2 tablespoons olive oil (divided)
• Salt and pepper to taste

Detailed Instructions

Step 1: Cook the Rice

1. Heat 1 tablespoon olive oil in a large pan
2. Add rice and sauté for 3-4 minutes, stirring constantly
3. Add hot water and salt
4. Cover and simmer for 10 minutes
5. Remove from heat and let stand covered

Step 2: Prepare Vegetables

1. Dice onion finely
2. Julienne carrot using a grater
3. Dice bell pepper
4. Chop green onions
5. Measure corn kernels

Step 3: Cook Vegetables

1. Heat 1 tablespoon olive oil in a large skillet
2. Sauté onion for 3 minutes
3. Add carrots, cook for 3 minutes
4. Add bell pepper, cook for 3 minutes
5. Add corn and green onions, cook for 3 minutes

Step 4: Add Proteins

1. Separate eggs, setting whites aside
2. Beat egg yolks
3. Add to vegetable mixture, stirring constantly
4. Cook for 3 minutes
5. Add drained tuna
6. Cook for additional 3 minutes

Step 5: Combine and Finish

1. Add cooked rice to vegetable-protein mixture
2. Stir gently to combine
3. Season with salt and pepper
4. Heat through before serving

Pro Tips

• Rinse rice before cooking for best results
• Don’t overcook vegetables to maintain nutrients
• Use fresh ingredients when possible
• Control portions for balanced meals

Nutrition Information

Per serving (1/4 of recipe):

• Calories: 350
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 185mg
• Sodium: 380mg
• Total Carbohydrates: 45g
• Dietary Fiber: 3g
• Protein: 20g

Serves: 4

This versatile dish can be enjoyed for lunch or dinner. Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a microwave or skillet, adding a splash of water if needed.

Note: While this is a nutritious and balanced meal, sustainable weight loss requires a comprehensive approach including a balanced diet and regular exercise. No single food or recipe can guarantee specific weight loss results. Enjoy this dish as part of a varied, healthy eating pattern combined with physical activity for best results.