Scrambled eggs with vegetables

Scrambled eggs with vegetables – a breakfast that combines health with taste

Preparation time: 5 minutes
Cooking time: 10 minutes
Total time: 15 minutes
Number of servings: 1

Hello, food lovers! Today we turn our attention to a simple yet flavorful breakfast, perfect for those who value a healthy lifestyle. Scrambled eggs with vegetables is an ideal recipe for the cruise phase of the Dukan diet, being a delicious combination of proteins and vegetables. Get ready to explore a quick, easy-to-make recipe that will surely satisfy your taste buds!

Recipe history

Scrambled eggs have been consumed throughout history as a versatile dish, adaptable based on available ingredients. This dish is known in many cultures, each contributing its unique flavors. Today, I will present my favorite version, rich in vegetables, which is not only delicious but also healthy!

Your basic ingredients

1. Eggs – 2 pieces (an excellent source of protein, vitamins, and minerals)
2. Bell pepper – ¼ (rich in antioxidants and vitamin C)
3. Green pepper – ¼ (aids digestion and is low in calories)
4. Chicken or turkey ham – 2-3 slices (a leaner meat option, high in protein)
5. Cucumber – a few slices (for added freshness and hydration)
6. Pepper – to taste (spices up the dish and adds flavor)
7. A drop of oil – for cooking (optional but recommended for better texture)

Practical tips about ingredients

- Choose fresh eggs, as they taste better and have a more pleasant texture. You can check the freshness of an egg with a simple test: place it in a container of water; if it stays at the bottom, it is fresh, if it floats, it's better to throw it away.
- Chicken or turkey ham can be replaced with other types of lean meat, such as turkey or even tofu for a vegetarian option.
- Vegetables are extremely versatile, so feel free to experiment! You can add zucchini, onion, or even spinach for an extra nutrient boost.

Cooking techniques

1. Start by slicing the chicken or turkey ham into thin pieces. Make sure the slices are uniform for even cooking.
2. Cut the bell pepper and green pepper into small cubes. This not only facilitates even cooking but also adds a pleasing aesthetic to the final dish.
3. Beat the eggs in a bowl, adding a pinch of pepper to season them.
4. In a good heated pan, add a drop of oil. If you prefer an oil-free option, ensure the pan is non-stick.
5. Add the ham and chopped vegetables to the pan. Let them sauté for 2-3 minutes, stirring occasionally for even cooking.
6. Pour the beaten eggs over the mixture in the pan. Let them cook for a minute, then, using a wooden spatula, gently stir so that the eggs scramble and combine with the vegetables.
7. Cook for a few minutes, stirring occasionally, until the eggs are fully cooked but still fluffy.

Variations and serving suggestions

For an even more colorful breakfast, you can add chopped cherry tomatoes or olives. Also, a sprinkle of feta cheese or grated parmesan on top can turn the dish into a true feast.

Serve the scrambled eggs with a fresh cucumber salad to add a crunchy and refreshing contrast. A slice of toasted whole grain bread or a corn tortilla can also be a perfect accompaniment.

Frequently asked questions

1. Can I use other types of vegetables?
Sure! You can experiment with almost any vegetables you have on hand. Zucchini, onion, and spinach are all excellent options.

2. What other spices can I use?
Besides pepper, try garlic powder, paprika, or even herbs like basil and oregano.

3. Is this recipe suitable for a vegetarian diet?
Yes, by replacing the ham with tofu or additional vegetables, this dish becomes perfect for vegetarians.

Nutritional benefits

This scrambled eggs with vegetables recipe is not only delicious but also packed with nutritional benefits. Eggs are an excellent source of high-quality protein, and vegetables provide a significant amount of vitamins, minerals, and fiber. Additionally, it is a low-calorie recipe, ideal for those looking to maintain a healthy lifestyle.

Estimated calories: 250-300 kcal per serving, depending on the amount of oil and type of meat used.

In conclusion, scrambled eggs with vegetables are an excellent choice for a healthy and energizing breakfast. Easy to prepare and adaptable, this dish will help you start your day positively and deliciously. Enjoy your meal!