HEALTHY RECIPES
Aromatic Basmati Rice with Sautéed Garlic Green Beans, Fried Egg & Parmesan
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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In This Article
Healthy
Fragrant steamed basmati rice served alongside tender French green beans sautéed in extra virgin olive oil and garlic, crowned with a crispy-edged sunny egg and aged parmesan.
⏱ Prep: 10 min🍳 Cook: 15 min
Ingredients
- 50g Dry long-grain basmati rice
- 150g Fresh green beans (trimmed)
- 2 Cloves garlic, thinly sliced
- 1 Large pasture-raised egg
- 15g Parmigiano-Reggiano, freshly grated
- 10ml Extra virgin olive oil
- Sea salt and cracked black pepper
Instructions
- Cook basmati rice in salted water until fluffy; drain and set aside.
- Blanch green beans in boiling water for 3 minutes, then shock in cold water.
- Heat half the olive oil in a pan, sauté garlic slices until fragrant (30 sec), add beans, and toss for 3 minutes.
- In a separate small skillet, fry the egg in remaining oil until edges are crisp and yolk remains runny.
- Plate basmati rice and garlic green beans side-by-side, place fried egg on top, and shower with grated parmesan.
🔬 Nutritionist Note: Green beans contain non-digestible polysaccharides that slow gastric emptying, preventing glucose spikes from the basmati rice.
Total Time
25 mins
Phases
Prep: 10m
Cook: 15m
Yield
1 servings
Nutrition
410 kcal
Ingredients
- 50g Dry long-grain basmati rice
- 150g Fresh green beans (trimmed)
- 2 Cloves garlic, thinly sliced
- 1 Large pasture-raised egg
- 15g Parmigiano-Reggiano, freshly grated
- 10ml Extra virgin olive oil
- Sea salt and cracked black pepper
Instructions
- Cook basmati rice in salted water until fluffy; drain and set aside.
- Blanch green beans in boiling water for 3 minutes, then shock in cold water.
- Heat half the olive oil in a pan, sauté garlic slices until fragrant (30 sec), add beans, and toss for 3 minutes.
- In a separate small skillet, fry the egg in remaining oil until edges are crisp and yolk remains runny.
- Plate basmati rice and garlic green beans side-by-side, place fried egg on top, and shower with grated parmesan.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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