Egg Whites with Assorted Vegetables
Egg Whites with Assorted Vegetables is an excellent source of protein and fiber, making it a nutritious and filling dish. This recipe is low in carbs, making it suitable for those following a low-carb diet. It is also gluten-free and non- vegetarian, making it suitable for many dietary preferences. This modified recipe is low in fat, making it suitable for a fatty liver patient. However, people with an egg allergy should avoid this dish.
Allergen Information: Contains Egg
Nutrition Facts
Per serving
Energy
107 kcal
Protein
8 g
Carbs
8 g
Fat
5 g
Fiber
2 g
Ingredients
Broccoli
0.25 small cup floret (25g)
Green Bell pepper
0.25 cup, sliced (25g)
Chopped Onion
0.25 small cup (25g)
Zucchini
0.25 cup, sliced (25g)
Common salt
0.25 tsp (1.25g)
Black Pepper
0.25 tsp (0.5g)
Egg, poultry, white, raw
2 medium (66g)
Olive Oil
1 tsp (5g)
Instructions
Preparation
Blanching the Vegetables :
Bring a large pot of water to boil. Add the broccoli florets and cook for 2-3 minutes until they turn bright green. Drain the water and immediately transfer the broccoli to a bowl of ice water to stop the cooking process. Repeat the same process with sliced bell peppers, mushrooms, zucchini, and onions.
Cooking Steps
In a mixing bowl, whisk the egg whites until frothy.
Heat a non-stick pan over medium heat. Add the blanched vegetables and sauté for 2-3 minutes until they are slightly tender.
Season the vegetables with salt and pepper.
Heat a non stick pan, spray oil. Pour the frothy egg whites over the vegetables and let it cook for 2-3 minutes until the edges start to set.
Using a spatula, fold the edges of the egg whites towards the center and let it cook for another 2-3 minutes until the egg whites are fully cooked.
Remove from heat and serve hot.