Veggie Fried Eggs
Serves 1. For more people, just double or triple the recipe!
Prep Time: 10 minutes
Cooking Time: 10 minutes
1 C mixed vegetables of your choice (I used broccoli, zucchini, green onions and tomatoes)
2 egg whites
1 whole egg
1 T canola oil
to taste: garlic powder, minced dried onion, salt, pepper
Cook vegetables over medium-high heat. Start by turning on heat and adding oil to pan. Saute broccoli first for 4-5 minutes, then add zucchini. Cook for 2-3 minutes or until vegetables are tender. Season vegetables with salt, pepper, garlic powder and minced onion powder. Add tomatoes and green onions and saute for another 2-3 minutes to warm everything up. Gather vegetables in the center of pan, more or less.
Crack egg separated whites and whole egg over vegetables, allowing egg to seep through mixture. Break the egg yolk. When most of the egg has turned white, flip it all in several pieces, making sure to thoroughly cook all the eggs.
This recipe keeps well and can be stored in the fridge and re-heated for a few days.
Hi. I’m Cheri from the Watering Mouth and thanks for stopping by. Today I just wanted to share with you one of my favorite recipes for breakfast. And no, I’m sorry, it’s not the chocolate peanut butter oatmeal. This one is actually super healthy, it’s actually vegetarian the way that I prepare it, but you can make it in a lot of different ways, so I’ll show you how I usually do it, then I’ll give you some tips on other things you can add to it to make it maybe how you like it.
So take a look at how I prepared it this time.
So I have some fresh eggs that I scored from Whole Foods and a bunch of great vegetables from the Sarasota Farmers Market. I go ahead and chop these up and give ’em a rinse under the faucet after using some vegetable cleaner, give ’em a spin in the salad spinner to dry ’em off. I rinse off my onions here because they’re pretty dirty from the farm. Chop those guys up, then I chop up the other ones that are a little more delicate at the end and keep ’em separate so I can cook them at the right time.
So I got these guys cooking up in a little bit of canola oil, and I don’t use olive oil to cook vegetables ’cause apparently studies say that it breaks down the phenols and vitamins in there so you end up possibly even making some harmful substances by cooking with olive oil, but a really nice thing that you can always do is when you’re done cooking just pour a little olive oil over the finished product and then you get your good vitamins and stuff and the delicious flavor of the olive oil.
So usually what I’ll do is I’ll put the broccoli in first then let that cook for a while which I did, you know, four or five minutes, something like that. Let it kind of soften a bit. Then I end up throwing in the zucchinis after that because then those take less time than the broccoli obviously and I put in tomatoes last because I really like to just warm up tomatoes, I don’t like to cook ’em much but I mean you could either way.
Then I’ll just throw in a few spices, this is minced onion and garlic powder. You can put in whatever you want, today I’m just sort of in the mood for this and I don’t really think that…I don’t think this comes out of these holes very good ’cause this minced onion is pretty big actually. I’ll just take off this top here and pour a little in. I’ll just put some of it in like that.
I always use salt and pepper for seasoning and I’m gonna throw in a little garlic powder as well ’cause I really like that flavor. I always put the spice in before I do the egg part, I don’t really think it matters, you could do it while the egg is cooking too. And then I always throw a little bit of salt and pepper, too, I’m using freshly ground here. And in Florida, it’s so humid that the salt sticks to the bottom so you kinda have to get it to come off the bottom. Stupid humidity. And I just grind a little pepper in there too. Sometimes, I’ll throw cayenne in ’cause I love spice; I’m not really in the mood for it today but that’s another idea and any other spices that you have. I mean, just experiment with them cause you can find some really cool combinations.
And what I’ll do is I’ll kinda move these guys in a little but, give ’em a little space to cook the eggs, I pour the eggs right over top, and I don’t actually like to scramble ’em or anything. I like ’em to be kind of almost a fried egg consistency. So I just take the eggs and I crack ’em over top just like that and I only use one, maybe two egg yolks every time so I’ll just separate ’em by letting the white drip out and then separating ’em using the shells like this and I just throw these guys out cause I’m not gonna use ’em today, and I’ll have I guess three eggs today. It doesn’t really matter, you know, whatever you’re in the mood for, more vegetables, less vegetables. It’s such an easy thing to do. And oftentimes I’ll cook up a bunch of vegetables beforehand and ill just use ’em throughout the week in different dishes and that way I don’t have to worry about having vegetable around all the time.
So I kinda just let it cook like that, I always break up the yolk a bit but I never scramble them, I don’t know, it’s just the consistency I like, really. I let ’em cook like that, kinda move it around a little bit. It’s not the prettiest thing but I just love it. I love it, it’s so delicious. And it’s really healthy too. I mean, it’s too bad you can’t cook with olive oil ’cause it would be nice to cook with that ’cause it’s super healthy and all that but you can always have some of it. And I usually try to cut the pieces of broccoli and vegetables in the size that my mouth likes to chew them ’cause I’m gonna end up cutting them when I eat it anyways. So I do this and I’ll put the ones, the parts of the egg that aren’t cooking, I’ll give them their own little spot over here so they can get cookin’, and I’m just gonna flip these once and then it’ll be done, really.
And you don’t have to worry about it looking nice; it’s not like a real omelet, it’s a fake omelet. i don’t know what you call this, a half scramble omelet? Whatever. I don’t know. It’s just what I eat ’cause it’s easy.
i used to have a kitchen at my old work, and I would just bring in these vegetables already cooked, throw ’em in the pan and put the eggs on and I would have breakfast in the morning at work. Which was really nice to have something warm and delicious. ‘Cause it’s not a real omelet, you can’t flip it very easily, so I just take the pieces like this and just flip ’em over to make sure the eggs get cooked. Like I said, not very pretty, but delicious.
You can really smell the onion powder and the garlic powder. I would always normally, let’s put it this way, I usually use fresh garlic ’cause I just love the taste and the smell and all that kind of stuff, but you can do it this way, too. If you have organic spices and things like that you can feel a little bit better about them, I don’t know, I’m pretty picky about organic and things like that. I don’t eat everything organic, certainly not, but to me I think it just kinda, as much as you can get in of organic in your life, you should.
This is looking about done. Yeah. I’m gonna just grab my plate and turn this guy off. Whoopsies. And plate that sucker up. Scrape up all that deliciousness on the bottom ’cause that’s yummy eggs and you’re good. I would probably make some toast with this or something, yeah I think I will actually. And then it’s gonna be in my belly. Very happy. Well, my belly will be happy, I don’t know about the eggs.
So there you go.
So there it was; a super easy breakfast as you can see, it’s pretty versatile, you can pretty much add any vegetables that you want, some garlic, maybe some onions or take out vegetables that you don’t want, too. For my husband who is a meat eater, he always insists on having some kind of meat, so I’ll add some sausage or some bacon, and that’s really easy to do, too.
And if you have picky kids, throw bunch of cheese on it! They won’t even see the vegetables underneath. So I hope you enjoyed this recipe, make it your own. It’s really healthy, easy and pretty cheap, too. So thanks for watching, have a great day.