This Healthy Cabbage and Egg Skillet is a nutritious and delicious dish that’s perfect for a light meal. Packed with fresh vegetables, eggs, and cheese, it’s low in calories but high in flavor and nutrients. This recipe is quick to prepare and makes a great breakfast, lunch, or dinner option for those looking to eat healthily and manage their weight.
Preparation Time:
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Ingredients:
- 1 young cabbage, shredded (about 4 cups or 400g)
- Salt, to taste
- 1 onion, finely chopped (about 1 cup or 150g)
- Olive oil, for sautéing
- 1 sweet red pepper, finely chopped (about 1 cup or 150g)
- 3 cloves garlic, minced
- 3 chicken eggs
- Black pepper, to taste
- 1 tomato, sliced (about 1 cup or 150g)
- Fresh parsley, chopped (about 1/4 cup or 15g)
- 50 grams cheese, grated (your choice of cheese, about 1/2 cup)
Directions:
- Prepare the Vegetables:
- Heat a drizzle of olive oil in a large skillet over medium heat.
- Add the finely chopped onion and sauté for 3-5 minutes until translucent.
- Add the shredded cabbage and a pinch of salt, sauté for another 3-5 minutes until slightly softened.
- Add the chopped sweet red pepper and minced garlic, and sauté for an additional 3-5 minutes.
- Prepare the Egg Mixture:
- In a bowl, beat the 3 chicken eggs.
- Season with salt and black pepper to taste.
- Pour the egg mixture over the sautéed vegetables in the skillet.
- Cook on low heat with a lid on for about 10 minutes until the eggs are set.
- Add Tomato and Parsley:
- Place the sliced tomato and chopped parsley on top of the egg and vegetable mixture.
- Flip and Cook with Cheese:
- Carefully flip the mixture using a plate. To do this, place a large plate over the skillet, flip the skillet so the mixture lands on the plate, then slide it back into the skillet.
- Add another drizzle of olive oil to the skillet.
- Sprinkle the grated cheese over the top and cook for another 3-5 minutes until the cheese is melted and bubbly.
- Serve:
- Serve hot, garnished with additional parsley if desired.
Serving Suggestions:
- Serve this dish with a side of whole-grain toast or a fresh green salad.
- Enjoy it as a standalone light meal or as a part of a larger spread.
Cooking Tips:
- Use fresh, young cabbage for the best flavor and texture.
- Make sure to cook on low heat to prevent the eggs from burning and to ensure even cooking.
- Feel free to add other vegetables like spinach or mushrooms for added variety.
Nutritional Benefits:
- Cabbage: Low in calories, high in fiber, and packed with vitamins C and K.
- Eggs: Provide high-quality protein and essential vitamins and minerals.
- Garlic and Onion: Add flavor and contain antioxidants that promote health.
Dietary Information:
- Low-Calorie: Helps with weight management.
- High-Fiber: Promotes satiety and digestive health.
- Vegetarian: Suitable for a vegetarian diet.
- Gluten-Free: Ensure all ingredients are gluten-free to cater to dietary needs.
Nutritional Facts (per serving):
- Calories: 200
- Protein: 10 g
- Carbohydrates: 15 g
- Dietary Fiber: 5 g
- Sugars: 7 g
- Fat: 12 g
- Saturated Fat: 5 g
- Cholesterol: 180 mg
- Sodium: 300 mg
Storage:
- Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet or microwave.
- Freeze: This dish is best enjoyed fresh, but you can freeze individual portions for up to 1 month. Thaw in the refrigerator before reheating.
Why You’ll Love This Recipe:
- Delicious and Healthy: Combines great taste with nutritional benefits.
- Quick and Easy: Simple to prepare and ready in no time.
- Versatile: Fits well into various meal plans and dietary preferences.
Conclusion: This Healthy Cabbage and Egg Skillet is a fantastic dish that’s both delicious and nutritious. With its fresh ingredients and easy preparation, it’s a great addition to your meal repertoire. Enjoy making and eating this healthy, low-calorie dish that’s perfect for any time of the day!
Frequently Asked Questions:
- Can I use other vegetables instead of cabbage?
- Yes, you can substitute with vegetables like spinach, kale, or bok choy.
- Can I add meat to this dish?
- Yes, you can add cooked chicken, bacon, or sausage for extra protein.
- What type of cheese works best?
- Any melting cheese like cheddar, mozzarella, or gouda works well.
- Can I use egg whites instead of whole eggs?
- Yes, you can use egg whites or egg substitutes to reduce cholesterol.
- How do I prevent the eggs from sticking to the skillet?
- Ensure the skillet is well-oiled and cook on low heat.
- Can I make this dish ahead of time?
- Yes, you can prepare the vegetables and egg mixture ahead and cook when ready to serve.
- Is this dish suitable for a keto diet?
- Yes, this dish is low in carbs and can be part of a keto diet.
- How can I make this dish vegan?
- Substitute eggs with tofu scramble and use vegan cheese.
- Can I add spices for extra flavor?
- Yes, feel free to add spices like paprika, cumin, or curry powder.
- What can I serve with this dish?
- Serve with whole-grain toast, a fresh salad, or as a filling for wraps.