Veggie-and-egg stir-fry
11
- Prep Time10 mins
- Total Time10 mins
- Makes2 servings
Ingredients
1 tbsp olive or vegetable oil
2 thin carrots
1 green bell pepper
1/4 cup teriyaki sauce
3 cups thinly sliced bok choy, about 3 to 4 stalks
4 eggs
2 green onions, thinly sliced
Instructions
Prepare and measure out all ingredients before beginning to cook, thinly slicing carrots on a diagonal and coring and slicing pepper into matchstick-size pieces.
Heat oil in a wok or large wide frying pan set over medium-high heat. Add carrots and pepper and stir-fry for 1 minute. Add teriyaki sauce. Cook, stirring often, until vegetables are almost tender-crisp, from 5 to 6 minutes. Add bok choy and continue cooking, from 2 to 3 more minutes.
Make a well in centre of vegetables and break eggs into centre so they fall into well. Stir briskly until eggs are scrambled as you like. Sprinkle with green onions. Mix with vegetables or serve vegetables on the side.
Nutrition (per serving)
Calories 302, Protein 17.7g, Carbohydrates 20.6g, Fat 17.2g, Fibre 4.7g, Sodium 1597mg.
If you're not sure what to make for dinner and you don't feel like doing a lot of fussing in the kitchen, this satisfying quick-to-prepare supper will fit the bill.
Myth
Eggs are bad for my blood cholesterol.
Fact
For most of us, eating cholesterol-containing foods has only a small effect on blood cholesterol levels. Most of the cholesterol in your blood has been made by your liver. Eating foods that are high in fat, especially saturated and trans fats, has a greater effect on your blood cholesterol levels than eating foods with cholesterol. Enjoy eggs and other foods with cholesterol if you don't have high blood cholesterol and are generally healthy.