Vegetable Rice Skillet with Egg Whites
A vibrant one-pan meal that's both light and satisfying. Fluffy rice, crisp veggies, and lean egg whites come together in a flash for a perfect weeknight dinner or a quick lunch.
For 4 servings
4 steps. 15 minutes total.
- 1
Step 1
- a.Scramble the egg whites
- b.Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.
- c.Pour in the liquid egg whites and cook, stirring gently, until they are just set but still moist, about 2-3 minutes.
- d.Transfer the scrambled egg whites to a plate and set aside.
- 2
Step 2
- a.Sauté the vegetables
- b.Add the remaining 1 tablespoon of olive oil to the same skillet.
- c.Add the chopped onion and cook until softened and translucent, about 3-4 minutes.
- d.Add the chopped bell pepper and cook for another 3-4 minutes, until tender-crisp.
- e.Stir in the minced garlic and cook for 1 minute more until fragrant.
- 3
Step 3
- a.Combine and finish the skillet
- b.Add the cooked rice and corn to the skillet with the vegetables.
- c.Stir-fry for 3-4 minutes, breaking up any clumps of rice, until everything is heated through.
- d.Return the scrambled egg whites to the skillet. Season with salt and black pepper.
- e.Stir everything together to combine well.
- 4
Step 4
- a.Garnish and serve
- b.Sprinkle the chopped green onions over the top.
- c.Serve immediately while hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, use cold, day-old rice. It's drier and less likely to become mushy when stir-fried.
- 2Don't overcrowd the pan. Use a large skillet or wok to give the ingredients enough space to cook evenly.
- 3Feel free to add other quick-cooking vegetables like peas, chopped carrots, or zucchini.
- 4For a flavor boost, add a tablespoon of low-sodium soy sauce or tamari along with the salt and pepper.
- 5Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
High protein
Add 1 cup of diced cooked chicken, shrimp, or a can of drained chickpeas along with the rice.
veganVegan
Replace the egg whites with 8 ounces of crumbled firm tofu. Sauté the tofu until golden before adding the vegetables.
healthyHealthy
Use cooked brown rice or quinoa instead of white rice for added fiber and nutrients.
quickQuick
Use a bag of frozen mixed vegetables (like a corn, pea, and carrot blend) to save on chopping time.
Why this is on our healthy list.
Lean Protein Source
Egg whites are an excellent source of high-quality, low-fat protein, which is essential for muscle repair and keeping you feeling full.
Rich in Vitamins
Bell peppers and corn provide a good dose of vitamins like Vitamin C and A, which support immune function and eye health.
Quick Energy
The carbohydrates from the rice provide a quick source of energy to fuel your body and brain.
Frequently asked questions
Yes, it's a well-balanced meal. It provides lean protein from egg whites, complex carbohydrates from rice, and essential vitamins and fiber from the vegetables. It's also relatively low in fat.