Spiced courgette green leaf + herb pilaf w/ baked eggs (phase 2)

51 steps

Cook:37min

P. 84

Updated at: Wed, 13 May 2026 00:18:23 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories644.7 kcal (32%)

Total Fat19.5 g (28%)

Carbs80.2 g (31%)

Sugars15.4 g (17%)

Protein37.1 g (74%)

Sodium838.7 mg (42%)

Fiber7.7 g (27%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

1. Start the base

Step 2

Heat a large ovenproof sauté pan or shallow casserole over medium heat.

Step 3

Add:

Step 4

* olive oil

Step 5

* butter

Step 6

* spring onions

Step 7

Cook 3–4 min until soft.

Step 8

Add:

Step 9

* garlic

Step 10

* chilli

Step 11

* all spices

Step 12

* nigella seeds

Step 13

Cook 1 minute until fragrant.

Step 14

⸻

Step 15

2. Cook the courgettes

Step 16

Add grated courgettes with a pinch of salt.

Step 17

Cook 6–8 min until most moisture evaporates.

Step 18

Stir in:

Step 19

* chopped greens

Step 20

* coriander

Step 21

* raisins

Step 22

Cook 1 minute.

Step 23

⸻

Step 24

3. Add rice + lentils

Step 25

Add:

Step 26

* basmati rice

Step 27

* drained lentils

Step 28

Stir to coat in spices.

Step 29

Pour in hot stock.

Step 30

Bring to simmer.

Step 31

Cover and cook gently 12 minutes.

Step 32

⸻

Step 33

4. Add eggs

Step 34

Heat oven to 190°C fan.

Step 35

Make 4 wells.

Step 36

Crack 1 whole egg into each.

Step 37

Pour egg whites evenly around the rice (they set invisibly and boost protein).

Step 38

Scatter almonds.

Step 39

Bake 10–12 minutes, until whites are set and yolks still soft.

Step 40

⸻

Step 41

5. Finish

Step 42

Rest 5 minutes.

Step 43

Fold through extra herbs.

Step 44

Serve each portion with 100 g Greek yogurt spooned on top or on the side.

Step 45

⸻

Step 46

Why this fits Phase 2.5

Step 47

✔ Protein lifted mainly through egg whites + Greek yogurt + lentils (minimal flavour disruption)

Step 48

✔ Carbs still present via basmati, but portioned better for deficit support

Step 49

✔ Fibre now lands in target from courgette + greens + lentils + raisins

Step 50

✔ Fat controlled (1 tbsp oil + little butter)

Step 51

✔ Large-volume meal → excellent satiety

Notes

1 liked

0 disliked

Delicious

Easy

Go-to

Moist

One-dish

aristote33· last year

Very nice recipe with the freshness of the dill and the taste of cardamom

Spiced courgette green leaf + herb pilaf w/ baked eggs (phase 2)

Nutrition balance score

Nutrition per serving

Ingredients

Vegetables & herbs

Spices

Fats

Carbs

Fibre / protein boost

Liquids

Protein

Garnish

Instructions

Notes

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