The shrimp and egg rice that will save the next meals without breaking the diet – NiT

The shrimp and egg rice that will save the next meals without deviating from the diet

Dinner or lunch will be ready in less than 20 minutes. It’s a great suggestion to reuse the leftover accompaniment.

How many times have you found yourself thinking about what you were going to cook the next day? Managing daily meals can be a very exhausting task, especially when you have to keep everyone else in the family happy. The proposal that we present to you, from the paternity by Sandra Nereu from the “Panelinha de flavors” blog, is ideal for those times when you no longer know what to do.

Preparing a healthy and nutritious meal takes some effort, but it’s worth it. They are more nutritious and you don’t always have to spend a lot of time cooking. This option, for example, only takes eggs, rice and shrimp and takes less than 20 minutes.

Although feared by many, rice is one of the foods you should never give up. Carbohydrates should be one of the basics of the diet, along with proteins and vegetables. It is therefore important to bet on meals that combine these three food groups.

Shrimp, for example, is high in protein and low in calories, meaning it’s a great option to include in the diet plan for those who are maintaining or losing weight. For 100 grams, there are approximately 106 calories, 20 grams of protein, less than one gram of carbohydrates and less than two grams of fat. “It is considered a lean protein, however, despite its low fat content, shrimp has a considerable cholesterol content, around 154 milligrams per 100 grams,” describe nutritionist Mariana Abecassis at NiT. Peas are another ingredient and combine the benefits: they are rich in soluble and insoluble fiber and vitamins A, B, C, E and K, zinc, magnesium, iron, potassium and calcium.

What do you need

— 3 tablespoons of olive oil
— 200 grams of prawns
— 1 teaspoon garlic powder
— 1 teaspoon sweet pepper
— 3 beaten eggs
– 1 chopped onion
— 2 minced garlic cloves
— 1 cup of peas
— salt qb
— 1 cup cooked rice
— chopped fresh parsley qb

how to do

Start by heating a large skillet. Add a tablespoon of olive oil, the shrimp brains, the garlic powder and the sweet pepper. Let the prawns brown over high heat and then remove them. In the same skillet, brush another tablespoon of olive oil. Pour in beaten egg and stir until solid. Remove it.

In the same pan, add the last tablespoon of olive oil, the onion, the garlic and cook until the onion has softened. Add the peas, season with salt and cook for 3 to 5 minutes. Return the shrimp and scrambled egg to the pan, add the rice and parsley. Film and it’s ready to serve.

Praised for its versatility, shrimp is one of the most used ingredients in Portuguese cuisine. Click through the gallery for some healthy recipes you can make with this seafood.

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