Simple & Healthy Tomato Egg Stir-fry for Diet
A Healthy and Delicious Diet Meal: Tomato and Egg Stir-fry
Tired of bland diet food like plain lettuce, constantly craving something more satisfying? This super simple ‘Tomato Egg Stir-fry’ is the perfect solution! Made with leftover tomatoes and nutritious broccoli, it’s a quick and easy diet menu that even beginners can master. It’s so easy, you’ll want to make it again and again!
Main Ingredients- 1 fresh tomato
- 1/2 sweet onion
- 2 eggs
- 20g broccoli florets
Seasoning- 1/2 tsp salt
- 2 pinches of black pepper
- 1 tsp dried parsley flakes
- 1/2 tsp salt
- 2 pinches of black pepper
- 1 tsp dried parsley flakes
Cooking Instructions
Step 1
Start by washing your fresh tomato thoroughly under running water. Then, dice it into bite-sized pieces. The freshness of the tomato will greatly influence the final taste of your dish!
Step 2
If you have pre-blanched broccoli in your fridge, now’s the perfect time to use it up! Add all remaining broccoli florets to add vibrant color and nutrients to your stir-fry. (If not pre-blanched, quickly boil the broccoli for a minute, then shock in ice water.)
Step 3
Peel and wash the sweet onion, then chop it into a rough dice. As it cooks, the onion will release its natural sweetness, enhancing the overall flavor of the dish.
Step 4
Crack two fresh eggs into a bowl. Use a fork or whisk to beat them thoroughly until well combined, creating a smooth egg mixture. This ensures a tender scrambled egg texture.
Step 5
To the beaten eggs, add 1/2 teaspoon of salt, 2 pinches of black pepper, and 1 teaspoon of dried parsley flakes. Whisk everything together. This seasoning will balance the flavors and add a lovely aroma.
Step 6
Heat 1 teaspoon of olive oil in a non-stick pan over medium-low heat. Add the diced onion and sauté until it becomes translucent. Cook slowly to allow the subtle sweetness of the onion to develop.
Step 7
Once the onions start to turn lightly golden, add the diced tomato to the pan. Stir-fry together, allowing the tomatoes to soften slightly and begin releasing their juices, forming a light sauce.
Step 8
Be careful not to overcook the tomatoes until they become mushy. Quickly pour the prepared egg mixture evenly over the vegetables in the pan. Fast cooking at this stage is key for fluffy scrambled eggs.
Step 9
As the egg mixture begins to set, reduce the heat to low and gently stir with chopsticks or a spatula, scrambling the eggs. Avoid breaking them into very large chunks; aim for tender, bite-sized pieces.
Step 10
Finally, add the prepared broccoli florets and stir-fry for just about 10 seconds! This ensures the broccoli remains slightly crisp. Your delicious and healthy Tomato Egg Stir-fry is ready to enjoy!
