Broccolli hash with fried egg
Whip up a nutritious and flavorful Broccoli Hash with Fried Egg – a perfect low-carb meal packed with quinoa, spinach, ginger, and chia seeds. Seasoned with a dash of salt, black pepper, and a hint of lime juice, this savory dish is topped with perfectly fried eggs for a protein-rich delight. Quick, healthy, and delicious!
- 05 Apr 2025
- Cook time 20 min
- Prep time 10 min
- 2 Servings
- 12 Ingredients
Broccoli Hash with Fried Egg is a nutritious and delicious recipe that's perfect for any meal of the day. This dish combines the goodness of broccoli, spinach, quinoa, and chia seeds, providing a wholesome and flavorful experience. With a touch of ginger, lime juice, coriander leaves, and a perfectly fried egg on top, this recipe is a great way to enjoy a healthy, balanced meal.
Ingredients:
Instructions:
- Rinse the quinoa under cold water.
- In a small pot, add the rinsed quinoa and 1/2 cup of water. Bring to a boil.
- Reduce the heat to a simmer, cover, and cook for about 15 minutes, or until the water is absorbed and the quinoa is tender. Fluff with a fork and set aside.
- Bring a pot of water to a boil and blanch the broccoli florets for about 3 minutes until bright green and just tender. Drain and set aside.
- In a large skillet, heat the olive oil over medium-high heat. Add the minced ginger and diced onions. Sauté for 2-3 minutes until the onions are translucent and the ginger is fragrant.
- Add the blanched broccoli and continue to sauté for another 5 minutes, stirring occasionally.
- Add the chopped spinach and cook until wilted, about 2 minutes.
- Season the broccoli mixture with salt and black pepper to taste.
- Stir in the cooked quinoa, lime juice, and soaked chia seeds. Mix well to combine.
- Sprinkle the finely chopped coriander leaves over the mixture and stir to incorporate. Keep the hash warm over low heat.
- In a non-stick pan, heat a small amount of olive oil over medium heat.
- Crack the eggs into the pan, being careful not to break the yolks. Fry until the whites are set but the yolks are still runny, about 3-4 minutes. For firmer yolks, cover the pan with a lid and cook for an additional 1-2 minutes.
- Divide the broccoli hash evenly between two plates.
- Top each serving with a fried egg.
- Optionally, garnish with additional coriander leaves and a sprinkle of black pepper.
- Serve immediately and enjoy your nourishing broccoli hash with fried egg!
Tips:
- Ensure your quinoa is cooked properly by rinsing it under cold water before boiling to remove its natural coating, which can taste bitter.
- For extra flavor, toast the quinoa in a dry pan for a few minutes before boiling it.
- Cut the broccoli into small, even pieces to ensure they cook evenly and remain tender-crisp.
- Heat the olive oil in the pan before adding the broccoli to help it cook faster and more evenly.
- Use fresh ginger root for the best flavor, and finely chop or grate it to distribute it evenly throughout the hash.
- Don't overcook the spinach; add it towards the end of the cooking process to keep it vibrant and nutrient-rich.
- Season the dish with salt and pepper to taste, and don’t be afraid to add more if needed.
- If you prefer a runnier yolk, cook the eggs sunny-side up or over-easy, but if you prefer a firmer yolk, cook them over-medium or over-hard.
- Chia seeds can be added towards the end to retain their crunch, or soaked in water beforehand if a softer texture is preferred.
- Garnish with more fresh coriander leaves or a squeeze of lime juice just before serving for a burst of freshness.
Broccoli Hash with Fried Egg is a delightful and nutritious recipe that is quite simple to prepare. By following the steps and incorporating the tips provided, you can create a dish that's packed with health benefits and flavors. Enjoy this wholesome meal and feel good about nourishing your body with this nutrient-rich recipe.
| Nutrition Facts | |
|---|---|
| Serving Size | 470 grams |
| Energy | |
| Calories 340kcal | 17% |
| Protein | |
| Protein 20g | 13% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 14g | 36% |
| Sugar 6g | 6% |
| Fat | |
| Fat 18g | 22% |
| Saturated 3.49g | 12% |
| Cholesterol 230mg | - |
| Vitamins | |
| Vitamin A 220ug | 24% |
| Choline 280mg | 50% |
| Vitamin B1 0.41mg | 34% |
| Vitamin B2 0.68mg | 52% |
| Vitamin B3 3.64mg | 23% |
| Vitamin B6 0.81mg | 48% |
| Vitamin B9 280ug | 69% |
| Vitamin B12 0.57ug | 24% |
| Vitamin C 260mg | 294% |
| Vitamin E 1.98mg | 13% |
| Vitamin K 430ug | 355% |
| Minerals | |
| Calcium, Ca 280mg | 21% |
| Copper, Cu 0.48mg | 53% |
| Iron, Fe 4.92mg | 45% |
| Magnesium, Mg 180mg | 42% |
| Phosphorus, P 480mg | 38% |
| Potassium, K 1380mg | 40% |
| Selenium, Se 30ug | 56% |
| Sodium, Na 290mg | 19% |
| Zinc, Zn 3.07mg | 28% |
| Water | |
| Water 390g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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