Key points of this recipe: A high-protein, low-calorie dish using egg whites. Can be made with leftover vegetables from the fridge, making it healthy and waste-free. The curry-flavored spices provide a satisfying taste, and it cooks up fluffy in a short time.
About This Recipe
We created this recipe because we wanted to deliciously utilize leftover egg whites after using only the yolks. When we actually made it, we were surprised by how satisfying it was despite the simple process. The curry-flavored spices add depth to the gentle taste of vegetables and egg whites, making it especially suitable for those on a diet, conscious of high-protein intake, or wanting to consume plenty of vegetables. It"s easier than we thought and perfect for breakfast or a light lunch.Ingredients (2-3 servings)
- 6 egg whites
- Green onions (minced) approx. 50g
- Celery (thinly sliced) approx. 50g
- Napa cabbage (shredded) 2 leaves (approx. 100g)
- Petit vert (shredded) 1 piece (approx. 50g) *Kale or spinach can also be used
- Zucchini (thinly sliced) 1/2 (approx. 100g)
- Ghee or grass-fed butter 1 tbsp (approx. 15g) *Olive oil can be substituted
- Ginger (grated) 1 tsp
- Thyme (fresh, chopped) 1 tsp (1/2 tsp if dry)
- Fennel (crushed or powdered) 1/2 tsp
- Cumin 1/2 tsp
- Coriander 1/2 tsp
- Turmeric 1 tsp
- Sea salt 1 tsp (adjust to taste)
- Black pepper a pinch (to taste)
Instructions
- Heat ghee (or oil) in a frying pan over medium heat, then add green onions, celery, napa cabbage, petit vert, and zucchini. Sauté slowly until the vegetables release their moisture and become tender, about 8-10 minutes. The trick is to stir occasionally to prevent burning.
- In a bowl, combine egg whites, cooled ginger, thyme, fennel, cumin, coriander, turmeric, and sea salt, mixing well. Taste and adjust saltiness as needed.
- Reduce the heat of the pan with vegetables to medium-low, then pour in the egg white mixture from step 2. Stir gently from the bottom with a wooden spatula and heat for 1-3 minutes until fluffy. Be careful not to use high heat, as it will make the eggs tough.
- Turn off the heat, sprinkle with black pepper to finish. For a refreshing taste, squeeze a little lemon juice if desired.
Nutrition and Health Benefits
This dish is primarily made of egg whites, making it high in protein and low in fat, suitable for muscle training or calorie restriction. The umami and dietary fiber from the vegetables provide a sense of fullness, helping to prevent overeating. Curcumin, found in turmeric, is expected to have anti-inflammatory effects, while cumin and coriander are spices that aid digestion. As a guide, one serving is approximately 100-180 kcal, with about 7-11g of protein (this varies depending on the number of servings and amount of oil).Arrangement Tips
- Vegetables can be substituted with whatever you have in the fridge (mushrooms, tomatoes, spinach, etc.).
- If you want more volume, add boiled chickpeas or diced tofu to increase protein and satiety.
- Changing the spices, such as adding garam masala or coriander powder, will alter the flavor. If you want more heat, add chili flakes.
- For those with dairy allergies, use olive oil or coconut oil instead of ghee.
- Leftover egg yolks can be frozen or used to make simple mayonnaise or custard, preventing waste.