Egg Whites Salad with Sautéed Vegetables
Egg Whites Salad with Sautéed Vegetables is a light yet nutritious dish perfect for those seeking a low-fat, high-protein meal option. Combining fluffy egg whites with colorful sautéed vegetables provides essential nutrients, fiber, and protein. It's an excellent choice for weight management, muscle building, or as part of a wholesome diet.
Nutrition Facts
Per serving
Energy
92 kcal
Protein
9 g
Carbs
9 g
Fat
3 g
Fiber
3 g
Ingredients
Egg, poultry, white, raw
4 medium (132g)
Carrot
0.25 cup, chopped (50g)
Green Bell pepper
0.25 cup, chopped (50g)
Broccoli
0.25 cup, chopped (50g)
Clove Garlic, Minced
1 tsp (5g)
lemon juice
1 tbsp (15g)
Olive Oil
1 tsp (5g)
Fresh Parsley (chopped)
2 tbsp (10g)
Black Pepper
1 tsp (2g)
Common salt
0.5 tsp (2.5g)
Zucchini
0.25 cup, chopped (50g)
Instructions
Preparation
- Separate egg whites from egg yolks carefully.
Cooking Steps
Cook Egg Whites:
- Heat a non-stick pan over medium heat.
- Pour the egg whites into the pan and scramble lightly until cooked (about 3-4 minutes). Remove from the pan and set aside.
Sauté Vegetables:
- In the same pan, heat olive oil over medium heat.
- Add minced garlic and sauté for 30 seconds until fragrant.
- Add chopped carrot, zucchini, bell pepper, and broccoli. Sauté for 4-5 minutes until vegetables are slightly tender but still crunchy.
Combine:
- Add the cooked egg whites to the sautéed vegetables and mix well.
- Season with salt, black pepper, and lemon juice.
Garnish:
- Sprinkle chopped parsley on top for freshness and flavor.