Fried Eggs with Stir-fry

0
Average: 0 (0 votes)
(0 votes)
Fried Eggs with Stir-fry
share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
245
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie245 cal.(12 %)
Protein12 g(12 %)
Fat18 g(16 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.3 μg(12 %)
Vitamin E5.4 mg(45 %)
Vitamin K118.1 μg(197 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.5 mg(36 %)
Folate142 μg(47 %)
Pantothenic acid2.6 mg(43 %)
Biotin23.7 μg(53 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C169 mg(178 %)
Potassium592 mg(15 %)
Calcium102 mg(10 %)
Magnesium42 mg(14 %)
Iron3 mg(20 %)
Iodine22 μg(11 %)
Zinc1.6 mg(20 %)
Saturated fatty acids5.2 g
Uric acid90 mg
Cholesterol226 mg
Complete sugar6 g

Ingredients

for
4
For Vegetable Stir-Fry
2 Tbsps Peanut oil
3 cloves garlic cloves (peeled and minced)
1 Tbsp fresh ginger (peeled and minced)
1 yellow Bell pepper (washed; seeds removed and cut into strips)
1 red Bell pepper (washed; seeds removed and cut into strips)
2 cups fresh Mushrooms (cleaned and sliced)
3 cups Broccoli (washed; trimmed and cut into bite-size pieces)
½ cup pitted black olives
salt (to taste)
¾ cup water
2 Tbsps low-sodium soy sauce
freshly ground Black pepper (to taste)
For Fried Eggs
½ Tbsp vegetable oil
4 fresh eggs
1 Tbsp butter
How healthy are the main ingredients?
BroccoliMushroomsoy saucegarlic clovegingersalt

Preparation steps

1.
For Vegetable Stir-Fry:
2.
Heat a large nonstick skillet over medium-high heat until hot. Add 1 tablespoon peanut oil and carefully swirl to coat the pan. Add the ginger and garlic and cook until fragrant, about 30 seconds. Increase the heat to high; add peppers and cook, stirring for several minutes. Add the mushrooms and broccoli and cook until the mushrooms release their juices and the broccoli is bright green, about 3 to 5 minutes.
3.
Season with salt and add olives and water. Stir and cook until the liquid has almost evaporated and the broccoli is tender.
4.
Reduce heat, add soy sauce, season with pepper; stir to incorporate. Continue cooking for 1 to 2 minutes to allow flavors to blend.
5.
For Fried Eggs:
6.
Heat vegetable oil in a non-stick sauté pan set over medium heat.
7.
Crack the eggs into the pan. Turn heat to high and add butter. Cook eggs until bottoms are crisp and yolks are runny partially set, remove from heat.
8.
To Assemble:
9.
Place fried eggs on top of stir-fried vegetables. Divide among serving plates and serve immediately.