While most traditional breakfasts generally rely on toast, waffles or oatmeal to provide a serving of grains, you can adapt a few old breakfast favorites -- and create a few new ones -- with whole-grain brown rice instead. Adding protein-rich eggs to brown rice breakfast dishes helps keep the first meal of the day well-balanced and packed with energy.
Rice is a low-calorie, low-fat and cholesterol-free grain option. Much healthier than white rice, brown rice contains more fiber, protein, B vitamins, iron, magnesium, copper and other minerals. As an unrefined grain, it's also a complex carbohydrate with resistant starch, meaning it can keep you fuller for longer and promote healthy digestion. Eggs also make part of a healthy breakfast, as they provide easily-absorbed protein and fat, both of which promote feelings of fullness.
Scrambled Eggs and Omelets
If you have left-over brown rice from last night's dinner, add it to your family's morning eggs for an extra dimension of texture and nutrition. While scrambling the eggs, add a serving of rice just before the eggs finish solidifying, incorporating the grains into pieces of cooked egg. Alternatively, mix cooked grains of rice into the eggs when preparing an omelet or fold a round omelet around a mound of fried brown rice and vegetables for a unique omelet filling.
A breakfast rice bowl combines layers of rice, vegetables and protein for a visually-appealing, well-balanced start to your family's day. Start each bowl with a serving of brown rice. Follow with a layer of flavorful vegetables, such as diced tomatoes, minced onion, green onion or chopped bell peppers. Add cooked scrambled eggs on top of the vegetables. If desired, mix a small amount of crumbled breakfast sausage with the eggs for additional protein. Garnish the bowl with your favorite shredded cheese for a serving of dairy.
That morning or the night before prepare an adequate amount of brown rice to feed your family. Dice a few southwestern vegetables, including tomatoes, bell peppers and onions. Cook the peppers and onions over low heat on the stove until tender. In a separate pan, scramble enough eggs for your family. Combine the rice, vegetables and eggs on warmed tortilla shells and top with shredded cheese. If desired, add salsa or creamy ranch dressing to complete the festive look and southwestern taste before folding and serving each burrito.
- New York Times: "Diner's Journal -- Scrambled Eggs with..."; Edward Schneider; April 2009
- The Kitchn: "How to Make a Breakfast Burrito"; Emma Christensen; April 2007
- Women's Health Magazine: "The Health Benefits of Eggs Revealed"; Todd Huffman; September 2008
- The World's Healthiest Foods: Brown Rice
- Today's Dietitian: Fresh Look at Brown Rice