lRevised Bacon & Egg Pie: frugal, low-cholesterol, easy, fodmap options

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Every household has its 'restrict further food spending - budget's getting low' days.  Here's a brilliant solution.

1st posted 2018; updated 10/24

For days when the food budget is drawing down to zero!!

This dish proves that small - very small - amounts of protein mixed with vegetables and carbs can make a frugal dish a singular delight.  

Called 'Bacon & Egg Pie' in some North American Chinese restaurants, the dish makes good use of a few slices of bacon, or pastram/spiced beef, and a solitary egg.  

The meat - 2 medium thick slices minimum, 3 if you're living dangerously - with fat removed adds a glorious saltiness.  The egg adds its own sauce. 

It's very quick and easy; no waiting around for ages before one can eat!  The meat and veg steam on top of the rice; you can manage with just one pot and an optional frying pan. 

Perfect singleton/couples' food!

Though 67 is normally a purist where rice is concerned, here the rice is a quick cook long grain, ready in 15-20 minutes. (67 tested M&S: £1 for a kilo which was unexpectedly good.  Waitrose Waitrose probably has a similar product. If you've deep pockets, Tilda do a quick cook Basmati rice for a fiver.)

Note: fodmap friendly veg for this recipe includes finely sliced green, Savoy or Chinese cabbage OR kale, spinach and small standard broccoli florets   

     

Cost: £2.50'ish
Feeds:1 

Ingred:
   145gms/3/4 cup quick cook white rice

   360 ml/1.5 cups water

   2-3 slices back or turkey bacon or 55gm/2oz pastrami or spiced beef, fat removed, in 1/2 in/1 cm strips
   80 gm/3 oz tenderstem broccoli or shredded sprouts OR green beans or a mix 
   1 tsp dairy/plant butter (opt)
   1 egg per person (opt) - 2 if you're very hungry

   Garnish: oyster or hoisin sauce

Method:

Equipment: small or medium sized pan with tight fitting lid

1. Place a fine sieve over a bowl, add rice, rinse with tap water until the water in the bowl is no longer cloudy
2. Drain; add rice to a pan; add water; bring to a boil, uncovered; reduce heat to med low, fit a lid firmly over the pan and cook 5 mins; remove lid -- much of the water will have been absorbed and the rice grains will have begun to swell 
3. Scatter meat evenly across the surface, avoiding clumping; arrange veg in one layer around the edges of the pan.  If there's not enough room, scatter sprouts lightly over the bacon
4. Return lid; continue cooking a further 5 minutes
5. Test veg; it not done to your liking, cook a further 5 mins.  
6. In the meantime, fry or poach eggs until whites are firm but yolk still runny 
7. Transfer cooked veg to the outer edges of a serving dish, stir bacon into the rice in the pot; pile it into the dish, letting the green veg peek through
8. If liked, add a little plant/dairy butter on the rice and place egg on top 

Tips:

• In the UK, cup measures are 250ml but a good sized coffee mug will do so long as you use the same mug for measuring everything
• Don't like the idea of bacon?  Replace with generous slivers of pastrami or spicy beef sausage
• If you liked this you will also like Piquant Rice, a sassy wallet-friendly vegan base with options for cooked meat or fish

Stir-fries: the ultimate fast food

Quick, easy, fabulously tasty and economical.  What more could one ask?  Try these:

    The Art of Stir-Fry: a guide to stir-fry technique 

    7 minute Pork/Chicken & Pineapple Noodles 

    Slimmers' Beef with Veg

    Vegan: Low-carb Harvest Veg

    Lamb leg with Sherry, Soy Sauce & Orange

   

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This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.