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  • HuskNutrition

Brown Rice Salad with Greens and Poached Eggs


250g brown rice cooked

1/2 onion

1 clove of garlic

30g olive oil

200ml of chicken or vegetable stock

2 fist sized amounts of mixed greens (greens, green beans, spinach and broccoli)

2 large eggs

1/4 tsp cayenne or chilli powder

2 tbsp of white, apple cider or red wine vinegar

1 tbsp salad onion diced to dress

Pinch of smoked paprika to dress

Pinches of flakey salt and black pepper

Pinch of parmesan to serve


Serves 2

Cals: 406

P: 17

C: 35

F: 22

Fibre: 4g

Preheat a saucepan on medium and start to boil water in a wide and low frying or saucepan.


Add 1 tbsp (15g) of olive oil to your pan with onions and garlic and fry until fragrant, throw in your greens, a pinch of cayenne, salt, pepper and cook for a further 1-2 minutes. Add 100ml of stock and braise out the green veg. Keep checking for tenderness. If the vegetables are not done, add more stock until fully cooked.


Crack each egg into a wide mouthed cup and turn the pan with water low. Add the eggs very gently to the water fully submersing them. No need to stir the water just leave them for 4-6 minutes until tender.


In a large bowl, add the cooked rice (pre packaged or cooked prior) another tbsp (15g) olive oil, 2 tbsp of vinegar, another pinch of salt and pepper and combine with the sautéed vegetables. Stir through fully.


Drain the eggs from the water on paper towel and allow to steam whilst you plate up the rice salad. Place eggs on top of the rice, a pinch of parmesan, spring onions and a light dust smoked paprika.

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