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.