Egg and Vegetable Stir-Fry

Time Scale

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Total Time: 15 minutes

Ingredients

2 eggs

1 tablespoon oil (e.g., olive or sesame)

1/4 onion (diced)

1 clove garlic (minced)

1 cup mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas)

1 tablespoon soy sauce or tamari

Optional garnish: sliced green onions or sesame seeds

Brown rice or quinoa (for serving)

Instructions

1. Sauté onion and garlic: Heat oil in a large skillet or wok over medium-high heat. Add diced onion and minced garlic, sautéing until softened and fragrant.

2. Stir-fry vegetables: Add chopped vegetables and stir-fry for 3-4 minutes until they start to soften.

3. Scramble eggs: Push the vegetables to one side, crack eggs into the skillet, and scramble them until fully cooked. Mix the eggs with the vegetables.

4. Season and combine: Add soy sauce or tamari and toss everything together until well combined.

5. Serve: Serve hot over brown rice or quinoa, and garnish with sliced green onions or sesame seeds if desired.

Health Benefits

Eggs are a rich source of choline, a nutrient important for brain health and memory.

Mixed vegetables provide a wide range of vitamins, minerals, and antioxidants that support overall health and well-being.

Stir-frying retains the nutrients in vegetables, making them more bioavailable for absorption.