Looking for a versatile, delicious, and nutritious dish that works for breakfast, brunch, or even dinner? This Healthy Vegetable & Egg Scramble combines protein-rich eggs with a colorful array of fresh vegetables, creating a satisfying meal that’s bursting with flavor and packed with nutrients. Fresh herbs and green onions add a touch of brightness, making it perfect for warm-weather days. Plus, with plenty of customization options, this dish can easily adapt to whatever veggies or greens you have on hand. Here’s how to make it while ensuring you preserve both flavor and nutrients.
Ingredients:
- 2 tablespoons olive oil
- 12 ounces baby potatoes, thinly sliced
- 4 cups thinly sliced vegetables (mushrooms, bell peppers, zucchini, or your favorites)
- 3 green onion, thinly sliced (separate white and green parts)
- 1 teaspoon minced fresh herbs (rosemary or thyme)
- 6 large eggs
- 2 cups packed leafy greens (spinach or baby kale)
- ½ teaspoon salt
Instructions:
- Prepare the Potatoes: Heat the olive oil in a large cast-iron or nonstick skillet over medium heat. Once the oil is hot, add the sliced baby potatoes. Cover and cook, stirring occasionally, for about 8 minutes or until they begin to soften.
- Cook the Vegetables: Once the potatoes are tender, add the sliced vegetables and the white parts of the scallions. Cook uncovered for 8-10 minutes, stirring occasionally, until the veggies are lightly browned and tender. Stir in the fresh herbs, then move the vegetable mixture to the edges of the pan, creating a space in the center.
- Scramble the Eggs: Reduce the heat to medium-low. In the open center of the skillet, add the beaten eggs along with the green parts of the scallions. Stir gently and continuously to scramble the eggs, cooking them until they are softly set (about 2 minutes).
- Incorporate the Greens: Once the eggs are cooked, stir in the leafy greens. Mix everything together, ensuring the vegetables, eggs, and greens are well combined. Remove the skillet from the heat and sprinkle with salt for seasoning. Serve hot and enjoy!
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Pro Tips for Success:
- Avoid overcooking the veggies: By slicing your vegetables evenly, they will cook at the same rate, preventing some from becoming mushy while others stay underdone.
- Use fresh herbs when possible: Fresh herbs like rosemary or thyme add a burst of flavor. If using dried herbs, remember to adjust the quantity to about one-third of the fresh amount.
- Potato substitutions: If baby potatoes aren’t available, fingerlings, Yukon Gold, or even red potatoes can be used, as long as they’re cut into similarly sized pieces.
Nutrition Benefits:
This scramble isn’t just flavorful; it’s packed with nutrients. Eggs provide high-quality protein and essential vitamins like B12, D, and choline, which are crucial for energy metabolism and a healthy nervous system. They also contain antioxidants like lutein and zeaxanthin that support eye health. Potatoes add fiber (especially with the skin on), along with vitamin C and potassium, promoting heart health and balanced blood pressure. Leafy greens and other vegetables deliver a powerhouse of antioxidants, fiber, vitamins, and minerals, all contributing to reduced inflammation, improved digestion, and better overall health.
This recipe is also diabetes-friendly, gluten-free, nut-free, soy-free, low-calorie, and heart-healthy, making it a great choice for people with various dietary needs.
This healthy and hearty Vegetable & Egg Scramble is the perfect all-in-one meal that can easily be adapted to suit your pantry and preferences. Enjoy it any time of day for a balanced and satisfying dish that’s packed with nutrients!
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Frequently Asked Question
Q1. How do I make fluffy scrambled eggs?
Answer : To make fluffy scrambled eggs, beat the eggs thoroughly to incorporate air, which gives them volume. Cook on medium-low heat and stir gently as they cook. Adding a splash of milk or cream before cooking can make them even creamier and softer.
Q2. Should I add milk or water to scrambled eggs?
Answer : Adding milk or water is optional. Milk can make the eggs creamier, while water can make them lighter and fluffier. However, too much liquid can make the eggs rubbery, so it’s best to add only about 1 tablespoon per egg.
Q3. How long should I cook scrambled eggs?
Answer : Scrambled eggs should be cooked for about 2-3 minutes on medium-low heat. Stir gently and remove them from the heat while they’re still a little runny, as they will continue cooking for a few seconds after being removed from the pan.
Q4. What can I add to scrambled eggs for more flavor?
Answer : You can add a variety of ingredients for flavor, such as cheese, herbs (like chives or parsley), vegetables (like spinach, tomatoes, or mushrooms), or spices (like paprika, garlic powder, or black pepper). Salt is best added at the end of cooking to prevent the eggs from becoming watery.
Q5. Why do my scrambled eggs turn out dry?
Answer : Scrambled eggs can turn out dry if they are overcooked or cooked on high heat. For soft, moist eggs, cook them on low or medium-low heat and remove from the pan while they’re still a bit soft. Stir them constantly to ensure even cooking.