Garden Egg Scramble

Garden Egg Scramble is a vibrant and nutritious dish that brings together the freshness of garden vegetables with the richness of eggs. This colorful scramble is packed with the goodness of bell peppers, spinach, and cherry tomatoes, all sautéed to perfection before being combined with fluffy, soft-cooked eggs. The addition of turmeric not only imparts a warm hue but also adds an extra layer of flavor and health benefits.

For a Serving Size of Two:

Ingredients:

• 2 eggs
• 60 grams diced bell peppers (red, yellow, or green)
• 50 grams chopped spinach
• 40 grams halved cherry tomatoes
• 30 grams finely chopped onion
• 2 tablespoons milk
• 1 teaspoon olive oil
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon black pepper
• Salt to taste
• Fresh herbs like parsley or cilantro for garnish

Procedure:

• Heat olive oil in a non-stick pan over medium heat.
• Add the chopped onion and sauté until translucent. Add the diced bell peppers and cook for 2-3 minutes until they begin to soften.
• Stir in the cherry tomatoes and spinach, cooking until the spinach wilts and the tomatoes soften slightly.
• In a bowl, crack the eggs and whisk them with the milk, turmeric powder (if using), black pepper, and salt until well combined.
• Pour the egg mixture into the pan with the veggies. Let the eggs cook undisturbed for a few seconds until they start to set around the edges.
• Gently stir and fold the eggs, cooking until they are just set but still soft and creamy. Avoid overcooking.
• Remove from heat and garnish with fresh herbs like parsley or cilantro.

Nutritional Benefits:

• Garden Egg Scramble is a powerhouse of nutrients, making it an ideal choice for a balanced breakfast or light meal. Eggs are an excellent source of high-quality protein, essential vitamins like B12, and minerals such as iron and selenium.
• The inclusion of bell peppers adds a generous dose of vitamin C, which supports immune function and skin health, while spinach provides iron, folate, and a wealth of antioxidants that help combat oxidative stress.
• Cherry tomatoes contribute lycopene, a potent antioxidant that supports heart health and may reduce the risk of certain cancers.
• The olive oil used for sautéing adds healthy monounsaturated fats that are good for heart health.
• This dish is low in carbohydrates and rich in protein and fiber, making it a satisfying and nutrient-dense option that supports overall well-being.

Nutritional Information:

• Calories: 262 kcal
• Protein: 16.1 g
• Carbohydrates: 12.4 g
• Fat: 15.2 g