Fried Egg & Avocado Pilaf

14 35 285
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 8
Fried Egg & Avocado Pilaf
Health Rating
A twist on a traditional protein bowl.

Ingredients


3 tbsp Coconut oil
2 cup shredded Green cabbage
4 tbsp Green onion, scallion, ramp
8 tbsp Vegetable stock/broth
1/4 cup Quinoa, uncooked (for mixed grain pilaf)
1/4 cup Amaranth, raw (for mixed grain pilaf)
1/4 cup Brown rice, medium-grain, dry (for mixed grain pilaf)
1/4 cup Millet, dry (for mixed grain pilaf)
1 tbsp Flaxseed meal (ground) (for mixed grain pilaf)
4 medium egg Egg
2 avocado(s) Avocado (sliced)
1 tbsp Sesame oil
1 tbsp Sesame seeds
1 tbsp hulled Hemp seeds, shelled

Instructions


1. Heat 1 tsp coconut oil in a frying pan. Sauté the cabbage and scallions for 5-8 minutes.

2. To prepare the mixed grain pilaf, combine all ingredients except the flax in a medium saucepan. Bring to a boil, reduce heat and allow to simmer for 15 minutes, or until all the water is absorbed and the grains are soft. Remove from heat, add the flax and fluff mixture with a fork.

3. Add the mixed grain pilaf and a splash of vegetable broth to the cooked cabbage, mix well, and cook for a few minutes, or until the mixture is warm. Turn off the heat and cover.

4. Fry or poach eggs: (see links for how to poach or fry egg)

  • https://www.bbcgoodfood.com/videos/techniques/how-poach-egg
  • https://www.wikihow.com/Fry-an-Egg


5. Serve the rice and cabbage mixture topped with the eggs, sliced avocado, a drizzle of sesame oil, and a sprinkle of sesame seeds and hemp seeds.

Enjoy!

Notes:

Eggs

are a great source of protein and have important B vitamins!

Avocados

are a great source of monounsaturated fatty acids which are SO important for heart health!


Nutrition Facts

Per Portion

Calories 285
Calories from fat 174
Calories from saturated fat 63
Total Fat 19.3 g
Saturated Fat 7.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 8.1 g
Cholesterol 85 mg
Sodium 98 mg
Potassium 412 mg
Total Carbohydrate 23.1 g
Dietary Fiber 5.9 g
Sugars 1.4 g
Protein 7.6 g

Dietary servings

Per Portion


Grain 0.9
Meat Alternative 0.4
Vegetables 1.0

Energy sources


Pygal28%448.21801456147443139.8061145661001261%333.7187669009101269.552732765658611%351.1521557607449112.1274208030926828%61%11%CarbohydratesFatProtein