High proteinHigh carbQuick

Tomato & Egg

A twenty-minute dinner eaten by half the world.

18 min Serves 1 Stove, Frying pan, Saucepan

Per serving

728

kcal

30.4 g

protein

79.2 g

carbs

31.9 g

fat

4.2 g protein per 100 kcal · 5.3 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

Full screen, one step at a time, with timers and how-to guides. Free, no sign-up.

Your marks stay on this device. Solviro Max uses them to put recipes like the ones you liked first.

Ingredients

For 1 serving.

  • Egg165 g
  • Tomato300 g
  • Spring onion25 g
  • Olive oil15 g
  • White rice, dry weight80 g
  • Soy sauce(optional)10 g

Method

  1. 1Rice on.
  2. 2Scramble the eggs softly and lift them out while still loose.
  3. 3Tomatoes into the hot pan until they collapse, eggs folded back through.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
Runny eggs: who should avoid themShow

In the UK, eggs stamped with the red British Lion mark are safe to eat runny — even for pregnant women, children and older people. Other eggs, including most outside the UK, should be cooked until the white and yolk are firm for anyone vulnerable.

  1. If you are cooking for someone pregnant, very young, elderly or unwell and your eggs have no Lion mark, cook them until the yolk is set.
  2. Wash your hands after handling eggs and shells. Do not wash the eggs themselves — the shell is porous.
Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Cooking riceShow

Two easy ways: boil it like pasta (hardest to get wrong), or the absorption method (fluffier).

  1. Rinse it in a sieve under the cold tap until the water runs mostly clear.
  2. Like pasta: boil in lots of salted water, 10–12 minutes for white rice (brown takes 25–30), tasting until tender, then drain.
  3. Absorption: 1 mug of rice to 1½ mugs of water and a pinch of salt. Boil uncovered until the water drops below the rice and small holes appear, then lid on, lowest heat, 12–15 minutes. Don't lift the lid.
  4. Take it off the heat and leave it covered for 5–10 minutes, then fluff it up with a fork.

Ready when: Each grain is soft all the way through, with no chalky white centre.

Cracking an egg cleanlyShow

Cracking on a flat surface gives a clean break and far fewer bits of shell than the edge of a bowl.

  1. Tap the egg firmly once on the flat worktop.
  2. Push your thumbs into the crack over a small bowl and pull the two halves apart.
  3. If shell falls in, scoop it out with a half eggshell — it works much better than a spoon or finger.
  4. To beat: whisk with a fork until the white and yolk are one even yellow, with no streaks of white.
  5. Wash your hands after handling shells.

What can you make with what's in your fridge?

Tick what you have and Solviro's Meal Builder shows every meal you can cook right now, with the macros worked out. Free.

Open the Meal Builder

Made with similar ingredients

All 252 recipes

A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.