Carbs and Proteins in one Tasty and Easy-to-Make Dish

Living a healthy lifestyle doesn’t come naturally for everyone and this is because commitment is hard. What does it take to “flip the switch”? First, understanding that is not about restrictions but about how fast you form habits. It is very common to rely on junk food when feeling down or stressed since we are looking for the quick satisfaction this type of meal offers. 

You see, this activity triggers the release of dopamine, which causes immediate gratification. To be fair, high carb processed food is not the issue but it can be when you regularly eat consistent amounts of it. 

If you notice that this is a pattern that you would like to change, congratulations! Now you can start creating healthier habits for your life. Be kind to yourself and devote all the time you need to acquire them, it may take a while but is definitely worth it.

A combination that works wonders

Did you know that you can get that similar gratification effect without feeling heavy and bloated afterwards? Filling and nutritious meals that combine carbs and proteins in a well-balanced manner will provide you satiety for a longer time than regular comfort food. 

Of all healthy carbs, rice is likely the best choice. This grain is a wonderful source of energy and it is gentle on your digestive system. Plus, it is gluten-free and easy to cook! If you keep ending up with a mushy texture, remember that the proportions are key: for 1 cup of white long-grain rice, add the double of water. This ratio will vary depending on the type of grain you choose. 

To complete the nutrition requirements your body needs, you will need some protein. You can adjust the options to your dietary preferences since proteins can be found in the animal but also in the vegetable world. Then add some veggies and you’re done, you won’t miss that same old greasy pizza from the delivery.

A tasty and nutritious meal in 10 minutes? Got it!

On this occasion, we brought you a fried rice recipe egg that combines the best, and most simple, carbs and proteins in the market. You will only need rice, eggs and the vegetables of your preference. 

As it is entirely made in the microwave, this dish will take no more than 10 minutes, maybe even less. Easy peasy, right? This recipe in particular is prepared for a standard microwave, sitting between 800-1200 watts.  Make sure that you know your microwave wattage since cooking times may vary depending on its power (see your microwave user’s manual). In addition, if you hate doing the dishes you will love this one since you only need a mug and an appropriate recipient for the microwave. So now you know, next time you feel unmotivated to cook and think about ordering heavy fast food, give it a try!

Ingredients (2 servings):

  • 1 cup long-grain rice.
  • 2 cups water.
  • ½ cup frozen peas.
  • ½ cup fresh corn kernels.
  • 1 large carrot, cut into small cubes.
  • 3 eggs.
  • 1 tbsp soy sauce.
  • Salt and pepper, to taste.
  • Fresh coriander.


  1. Put the rice into a microwave-ready bowl with a lid. Add water, soy sauce and carrot and stir well. Cover and microwave on high for 4 minutes. Reserve.
  2. Whisk the eggs in a mug with salt and pepper to taste and microwave for 1 minute and 30 seconds.
  3. Add frozen peas and corn to the rice. Break up the cooked eggs with a fork and incorporate too. Give it a mix, season to taste and heat uncovered for 20 seconds. Serve and garnish with fresh coriander or the topping of your choice.

If you are thinking about an even healthier version of this recipe, try substituting white rice with brown rice. The amount of water used will vary (for 1 cup of brown rice, you will need 3 cups of water) and so will the texture but the result will still be delicious. 

Feeling creative? This recipe can be easily adapted to appeal to all palates. Coleslaw, purple cabbage, green beans, you name it! Nowadays, supermarkets offer an incredible array of healthy and convenient frozen veggies. On your next visit to your favorite store, grab a bunch. They always come in handy!