Vegetables with scrambled eggs

Ultimately it's ratios that matter. Plates past often featured a huge slab of something done medium rare, a little something white and mashed and maybe a touch of green. While tasty, this kind of meal may not be the best combination of food for long term health. Today's plates often have a 3 ounce portion of the meat, chicken, or fish (some say about the size of a deck of cards) and lots of vegetables and whole grains of many colors. Same with scrambled eggs. Adding vegetables used to mean adding a sprinkling of freshly snipped chives. I've found that a weekend breakfast can be a great time to get a couple servings of vegetables and change the ratio. In many different kinds of meals and cuisines, you can make vegetables the featured ingredient. This recipe works well with real eggs or egg substitute. It doesn't really matter what vegetables you use. At least in my kitchen, there's often a pile of yet to be used veggies in the vegetable drawer in the refrigerator. I hope your New Year is good.

Servings: 2

Ingredients

  • Four cups of vegetables ---diced peppers, sliced mushrooms, julienned kale or chard, minced shallot, some garlic.
  • Optional 1/4 teaspoon crushed red chilies
  • 1 teaspoon olive oil
  • 1 teaspoon butter
  • 4 eggs, beaten lightly or 1 cup egg substitute
  • Salt and freshly ground pepper to taste

Directions

Warm the olive oil over medium heat in a non-stick skillet. Saute the vegetables with optional chilies. They will reduce in size to about two cups, particularly if you use lots of leafy greens. When they are crunchy tender, transfer them to a bowl to cool a bit. Wipe out the pan. I think this is a helpful step. I used to add the beaten eggs to the pan with the veggies but the eggs seemed to stick to whatever veggies had stuck to the pan. This happens when you use only a little oil. Add the vegetables to the eggs in the bowl and stir them in. Reheat the pan over a medium-low burner. Add the butter. With such a small amount of butter, you can't really cover the bottom of the pan by swirling it when it is melted. I use a kitchen brush or a little paper towel to coat the pan. Add the egg and vegetable mixture. Scramble until done. Season with salt and pepper to taste.

Contributor

Preston Maring, MD