Spinach and ricotta stuffed shells
Pasta shells filled with spinach and ricotta beneath a tomato sauce.
About 55 min · 540 kcal · 30 g protein per serving
Vegetarian
Asparagus and pea egg rice
A quick rice pan with asparagus, peas and softly folded eggs.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the rice heats through without clumping
- Photograph the finished pan
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 425 kcal
- per serving
- Protein
- 22 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, milk.
Cooking steps
Cook the rice ahead, spread it on a tray to cool within an hour and keep it in the fridge. This dish is made with cold cooked rice, and rice is the one grain where cooling and storing it properly matters.
Warm the oil in a large frying pan over medium-high heat and cook the asparagus for 3 to 4 minutes with a splash of water, until just tender.
Add the peas and the rice and stir for 3 to 4 minutes, until everything is steaming hot right through.
Push it all to one side, pour the beaten eggs into the space and stir them until firm throughout with no visible liquid egg, then fold everything together.
Cooked when: the eggs are firm throughout, with no visible liquid egg.
Take the pan off the heat and stir in the hard cheese and chives.
The useful detail
Use properly cooled and stored rice, then reheat thoroughly. Cooked rice left standing at room temperature is the classic cause of food poisoning from a reheated dish, and the Food Standards Agency is clear that it should be cooled within an hour and reheated only once.
Make it work for you
One serving is Half the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Green beans instead of asparagus
Firmer; cut them short and give them a minute longer.
Per serving: about 10 kcal more, about the same protein, about the same fat.
Parmesan instead of a vegetarian hard cheese
The same in the pan, but not vegetarian.
Per serving: about the same energy, about the same protein, about the same fat.
Cooked quinoa instead of rice
Nuttier and looser. Use about 250 g cooked, and the rice cooling rule no longer applies.
Per serving: about 15 kcal less, about 2 g more protein, about 2 g more fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A fast pan dinner built on leftovers. The eggs carry the protein and the vegetables most of the volume.
| Energy | 425 kcal |
|---|---|
| Protein | 22 g |
| Fat | 16 g |
| of which saturates | 5 g |
| Carbohydrate | 48 g |
| of which sugars | 5 g |
| Fibre | 5 g |
| Sodium | 300 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| white rice | 90 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 329 kcal | 6.4 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| asparagus | 200 g | FDC 168389Asparagus, raw | 40 kcal | 4.4 g |
| frozen peas | 100 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 77 kcal | 5.2 g |
| eggs | 170 g | FDC 171287Egg, whole, raw, fresh | 240 kcal | 21.1 g |
| vegetarian hard cheese | 20 g | FDC 170848Cheese, parmesan, hardCalculated with FoodData Central's hard Parmesan record. Vegetarian Italian-style hard cheeses are made the same way but with microbial rennet, and are close in composition. | 78 kcal | 7.2 g |
| chives | 5 g | FDC 169994Chives, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 847 kcal | 44.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- This is already a reheated-rice dish, so do not reheat it again. Eat it when it is made.
- Reheating
- Not to be reheated: cooked rice should only be reheated once, and that has already happened here.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures, FoodSafety.gov, Cold Food Storage Chart and UK Food Standards Agency, Rice and cereals. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Mushroom and lentil cottage pie
A savoury mushroom-lentil filling with a soft potato topping.
About 1 hr · 360 kcal · 20 g protein per serving
Vegetarian