Quick brown rice and quinoa, greens and poached egg bowl
(at time of publication)
- 4 eggs
- 2 bunches broccolini, trimmed, halved or 4 cups broccoli florets
- 2 cups green beans, trimmed
- 1 tablespoon tahini
- 1½ tablespoons lime juice
- 2 x 250g pouches microwavable brown rice and quinoa
- 1½ cups cherry tomatoes, quartered
- ¹/³ cup fresh basil, chopped
- 1 small avocado, sliced
1 Bring a large, deep frying pan of water to the boil over a high heat. Reduce heat to medium-low. Use a large spoon to create a whirlpool. Carefully add eggs to the centre of the whirlpool and poach for 3 minutes for a soft yolk. Remove eggs with a slotted spoon and drain on paper towel.
2 Meanwhile, in a large pot of boiling water, cook broccolini and beans for 2-3 minutes, until bright green and just tender. Drain.
3 In a small bowl, combine tahini, 1 tablespoon of the lime juice and 1 tablespoon hot water. Heat rice following packet instructions and transfer to a large bowl. Add tomatoes, basil and remaining lime juice and stir to combine.
4 Divide rice among 4 bowls. Top with vegetables and a poached egg. Serve drizzled with tahini dressing.
Make it gluten free: Check tahini is gluten free.
Make it low FODMAP: Use broccoli not broccolini. Limit avocado to 2 tablespoons per serve.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
Total fat 22g
–Saturated fat 4g
Dietary fibre 11g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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