Veggie-packed 3-egg scramble with tomato sauce
Delight in a quick and healthy meal with our Veggie-Packed 3-Egg Scramble. Featuring a harmonious blend of mixed frozen vegetables, fluffy eggs, and a touch of savory tomato sauce, this easy-to-make dish is perfect for breakfast, lunch, or dinner.
- 07 Mar 2024
- Cook time 15 min
- Prep time 5 min
- 1 Servings
- 5 Ingredients
The Veggie-packed 3-egg scramble with tomato sauce is a nutritious and delicious meal that's perfect for breakfast or a quick lunch. This recipe combines the protein power of eggs with the goodness of mixed vegetables, all brought together with a hint of savory tomato sauce for an extra layer of flavor.
Ingredients:
Instructions:
- Take the mixed frozen vegetables out of the freezer and allow them to partially thaw while you prepare the other ingredients. This makes them cook faster and more evenly.
- Place a medium non-stick skillet on the stove over medium heat.
- Add 1 tablespoon of salted butter to the skillet. Let the butter melt completely, swirling it around to coat the bottom of the skillet.
- Once the butter is melted and starting to bubble, add the 1 cup of mixed frozen vegetables to the skillet.
- Stir occasionally and cook the vegetables until they are tender and heated through, about 5-7 minutes. If they begin to brown, reduce the heat slightly.
- While the vegetables are cooking, crack the 3 eggs into a bowl.
- Add 1/8 teaspoon of salt to the eggs.
- Beat the eggs with a whisk or fork until they're well combined and slightly frothy.
- Once the vegetables are cooked, ensure the heat is set to medium-low.
- Pour the beaten eggs over the vegetables in the skillet. Allow the edges to set slightly, about 10-15 seconds.
- Using a spatula, gently stir and fold the eggs and vegetables together, creating soft curds.
- Continue to cook, stirring occasionally, until the eggs are fully cooked but still soft, about 2-3 minutes.
- Once the eggs are cooked, remove the skillet from heat.
- Drizzle 2 tablespoons of tomato sauce over the scramble.
- Gently fold the tomato sauce into the eggs and vegetables until evenly distributed.
- Transfer the veggie-packed scramble to plates.
- Serve immediately while hot, optionally accompanied by toast, a side salad, or your favorite breakfast sides.
Tips:
- Use fresh vegetables instead of frozen if you prefer, just make sure to adjust cooking times accordingly.
- For an extra flavor boost, add a sprinkle of your favorite herbs such as basil, parsley, or chives.
- Feel free to add other protein sources such as ham, bacon, or tofu for a heartier meal.
- If you like your eggs a bit firmer, cook them a little longer to reach your desired consistency.
- Serve with a side of toast or over a bed of greens for a complete meal.
This Veggie-packed 3-egg scramble with tomato sauce is a quick and easy way to enjoy a wholesome meal packed with protein and vegetables. It's versatile, delicious, and can be customized with your favorite veggies and seasonings.
| Nutrition Facts | |
|---|---|
| Serving Size | 440 grams |
| Energy | |
| Calories 500kcal | 20% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 10g | 27% |
| Sugar 9g | 9% |
| Fat | |
| Fat 30g | 34% |
| Saturated 12g | 40% |
| Cholesterol 720mg | - |
| Vitamins | |
| Vitamin A 900ug | 100% |
| Choline 620mg | 113% |
| Vitamin B1 0.30mg | 25% |
| Vitamin B2 0.99mg | 76% |
| Vitamin B3 2.22mg | 14% |
| Vitamin B6 0.30mg | 18% |
| Vitamin B9 170ug | 41% |
| Vitamin B12 1.71ug | 71% |
| Vitamin C 9mg | 10% |
| Vitamin E 3.06mg | 20% |
| Vitamin K 54ug | 46% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 4.95mg | 45% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 440mg | 35% |
| Potassium, K 700mg | 20% |
| Selenium, Se 55ug | 97% |
| Sodium, Na 790mg | 53% |
| Zinc, Zn 3.26mg | 30% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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