Egg Stir fry

Egg Stir Fry is a quick and healthy dish that combines scrambled eggs with vibrant vegetables, stir-fried in a light soy sauce. It’s a perfect option for breakfast, lunch, or dinner, delivering protein and vegetables in one flavorful, easy-to-make meal.

For a Serving Size of Two:

Ingredients:

• 4 eggs, lightly beaten
• 1 tbsp olive oil
• 1 small onion, sliced
• 100 grams bell peppers (any color), sliced
• 50 grams carrots, julienned
• 50 grams spinach or kale
• 2 cloves garlic, minced
• 1 tbsp soy sauce (low sodium)
• 1/2 tsp black pepper
• 1/2 tsp red chili flakes (optional)
• Salt to taste
• Fresh cilantro or green onions for garnish

Procedure:

1. Cook the Eggs: Heat 1/2 tbsp olive oil in a pan over medium heat. Add the beaten eggs and scramble them until just set. Remove from the pan and set aside.
2. Sauté Vegetables: In the same pan, heat the remaining olive oil. Add onions, bell peppers, and carrots. Sauté for 4-5 minutes until tender but still crisp. Add minced garlic and cook for another minute.
3. Add Spinach and Seasoning: Stir in the spinach (or kale), soy sauce, black pepper, red chili flakes (if using), and a pinch of salt. Cook for 2-3 minutes until the greens wilt.
4. Combine Eggs and Serve: Return the scrambled eggs to the pan and mix them with the vegetables. Cook for another minute, garnish with fresh cilantro or green onions, and serve hot.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g