Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Coconut Brown Rice Omelet with Blueberries
- Ingredients
- 1 oz Brown rice
- 7 ozs Blueberries
- 2 eggs
- 2 Tbsps milk
- 1 Tbsp Shredded coconut
- 2 tsps brown sugar
- salt
- 2 tsps vegetable oil (such as sunflower oil)
Add rice to 4 tablespoons boiling water in a pot, cover and cook over low heat until tender and water is absorbed, about 30 minutes. Remove from heat and let stand about 10 minutes.
Pick over the blueberries, gently rinse and drain well.
Stir together eggs, milk, shredded coconut, drained rice, sugar and 1 pinch of salt in a bowl.
Heat 1 teaspoon oil in a small non-stick skillet. Add half of the egg mixture and cook until golden brown on both sides, turning once. Remove from the pan and repeat with the remaining egg mixture. Sprinkle blueberries over the omelets and serve immediately.
(Percentage of daily recommendation)
| Calorie | 279 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 6 g | (20 %) |
Healthy, because
Care for a sweet main course? These delicious omelettes contain less than 300 calories per serving, but are packed with B-vitamins and fiber, which are known to ensure good digestion and make you feel full. Myrtillin from blueberries also ensures good elasticity of the blood vessels and thus has a preventive effect against heart and circulation diseases.
Even smarter
This dish is a great way to use up day old cooked rice in the refrigerator. Serve these omelettes with chopped almonds or nuts for an extra portion of healthy fats.