Egg White and Vegetable Stir-fry

Name: Egg White and Vegetable Stir-fry
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 4 servings
Cuisine: american
Ingredients: 8 pcs egg white (from large eggs); 1 pcs bell pepper (medium, cored and thinly sliced (red or yellow)); 1 pcs onion (medium, thinly sliced); 100 g mushroom (wiped clean and sliced); 100 g spinach (roughly chopped); 2 pcs garlic (cloves, minced); 2 tsp olive oil; 1 pinch salt; 1 pinch black pepper (freshly cracked); 2 tbsp parsley (fresh, chopped, for garnish)

RATING

4.4/5(62)

TASTE SCORE

7/10

Light, fluffy egg whites tossed with crisp, colorful vegetables in a quick stir-fry. Ready in under 20 minutes, this is a protein-packed, low-fat breakfast or lunch that doesn't skimp on flavor. A dash of black pepper and fresh herbs keeps it fresh, bright, and satisfying.

PREP

10m

COOK

SERVES

1 CUP

88 cal

SERVINGS

METHOD · 4 STEPS

prep · ~5 min
Prep the vegetables and egg whites.
1.Separate 8 egg whites into a bowl and whisk lightly until slightly frothy.
2.Slice the bell pepper and onion thinly. Slice the mushrooms and roughly chop the spinach.
3.Mince the garlic cloves and set aside.
saute · ~5 min
Sauté the vegetables over high heat.
1.Heat 1 tsp olive oil in a large non-stick skillet or wok over high heat.
2.Add the sliced onion and bell pepper. Stir-fry for 2 min until they start to char at the edges.
3.Add the mushrooms and garlic. Cook for another 2 min, tossing constantly.
4.Add the chopped spinach and cook until just wilted, about 30 seconds.
TIPHigh heat and constant movement give the vegetables a smoky wok-char without losing their crunch.
fry · ~3 min
Scramble the egg whites with the vegetables.
1.Push the vegetables to the sides of the pan, creating a well in the center.
2.Add the remaining 1 tsp olive oil to the center. Pour in the whisked egg whites.
3.Let them set for 20 seconds, then gently scramble, folding the vegetables into the eggs.
4.Cook until the egg whites are just set and no longer runny, about 2 min.
TIPAvoid over-stirring — let the eggs set in chunks to get a fluffy, satisfying texture.
garnish
Season, garnish, and serve immediately.
Remove from heat. Add a pinch of salt and a generous crack of black pepper. Toss to combine, sprinkle with fresh chopped parsley, and serve hot.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Use a non-stick skillet or well-seasoned wok to prevent egg whites from sticking.
2
Cook vegetables in batches if your pan is small to maintain high heat and avoid steaming.
3
Whisk egg whites until just frothy; over-whisking incorporates too much air and makes them rubbery.
4
Season egg whites lightly with salt only after cooking to prevent them from releasing water and becoming tough.
5
For extra fluffiness, add a teaspoon of water or milk alternative to the egg whites before whisking.
6
This dish is best eaten immediately; leftover egg whites become watery when reheated.

RECIPE VARIATIONS

Adapt it for your goals.

high protein

High-protein

Add 100g of drained canned chickpeas or cubed lean chicken breast along with the mushrooms for an even higher protein meal that keeps you full longer.

low oil