Low-Fat Vegetable and Egg Stir-Fry

 Low-Fat Vegetable and Egg Stir-Fry

Ingredients:

• 4 large eggs
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 carrot, julienned
• 1 cup spinach leaves
• 2 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon olive oil
• Salt and pepper to taste
• Fresh herbs (optional, for garnish)

Instructions:

1. Prepare the Vegetables:

   • Wash and chop the broccoli florets, bell pepper, zucchini, carrot, and spinach leaves.
   • Mince the garlic.

2. Cook the Vegetables:

   • Heat the olive oil in a large non-stick skillet or wok over medium heat.
   • Add the garlic and cook for about 30 seconds until fragrant.
   • Add the broccoli, red bell pepper, zucchini, and carrot to the skillet.
   • Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.

3. Cook the Eggs:

   • In a bowl, whisk the eggs with a pinch of salt and pepper.
   • Push the vegetables to the side of the skillet to make room for the eggs.
   • Pour the whisked eggs into the empty space in the skillet.
   • Let the eggs cook for a minute, then gently scramble them with a spatula until they are fully cooked.

4. Combine and Season:

   • Mix the scrambled eggs with the vegetables.
   • Add the spinach leaves and soy sauce to the skillet.
   • Stir everything together until the spinach wilts, about 1-2 minutes.
   • Adjust the seasoning with additional salt and pepper if needed.

5. Serve:

   • Transfer the stir-fry to a serving dish.
   • Garnish with fresh herbs if desired.

Nutritional Information (approximate per serving):

• Calories: 180
• Protein: 12g
• Fat: 8g
• Carbohydrates: 14g
• Fiber: 4g

This low-fat vegetable and egg stir-fry is a nutritious and satisfying main dish that’s quick and easy to prepare. Enjoy it on its own or with a side of brown rice or quinoa for a more substantial meal.