Nutrient Dense Rice
This is inspired by tahchin, a Persian rice dish made with rice, eggs, yoghurt and butter.
It’s also a great one for children going through a beige-food stage. If rice is one of the few foods they reliably accept, use it as an opportunity to add more nutrition without changing the food too dramatically.
By adding eggs, Greek yoghurt and a sprinkle of beef liver to the rice, you’re increasing the protein, choline, calcium, B vitamins and overall nutrient density of the meal.
Soft, buttery, golden and delicious; and far more nutrient-dense than plain rice.
Ingredients
1 cup basmati rice
3 eggs
¼ cup Greek yoghurt
2–3 tbsp butter
Optional: 1 tsp grass-fed beef liver powder
Method
Rinse the basmati rice well until the water runs mostly clear. Bring a large pot of salted water to the boil. Add the rice and cook for approximately 5–7 minutes, until the grains are partially cooked; soft on the outside but still firm in the centre. Drain the rice well.
In a bowl, whisk together the eggs, Greek yoghurt and liver (if using). Add the drained parboiled rice and gently fold everything together, making sure the rice is evenly coated without breaking the grains.
Return the pot to the stove and place a sheet of baking paper inside, pressing it down so it covers the base and comes slightly up the sides.
Add 2–3 tablespoons of butter on top of the baking paper and allow it to melt over the lowest heat.
Gently spoon the rice and egg mixture back into the pot over the melted butter. Gently level the surface.
Place the lid on the pot, with the lid wrapped tightly in a clean tea towel. The tea towel helps absorb condensation so the water doesn't drip back onto the rice.
Cook on the lowest possible heat for approximately 15-20 minutes. The rice will finish steaming while the egg and yoghurt cook through, and the bottom will develop a golden, buttery crust.
Carefully lift the rice out using the baking paper, or invert the pot onto a plate so the golden crust is on top.
Enjoy!
