January 24, 2022
Breakfast Vegetable Sauté
I like to cook up a big batch of vegetables and then just reheat them for breakfasts throughout the week. Then breakfast comes together in the time it takes to make the eggs. Just use 2 eggs and 3 egg whites per person for lower fat or 3 whole eggs per person for higher fat.
Servings: 6
Calories: 270kcal
Ingredients
Vegetables
- 2 tablespoons butter divided
- 1 onion diced
- 1 bell pepper diced, substitute fennel for nightshade-free
- 2 garlic cloves minced
- 1/4 teaspoon thyme dried
- 1 pound mushrooms sliced
- 2 zucchini quartered lengthwise and sliced 1/2-inch thick
- 2 tablespoons gluten-free soy sauce or 4 tablespoons coconut aminos
- 1 teaspoon monk fruit powdered, omit if using coconut aminos
- 2 tablespoons sherry vinegar
- salt and pepper to taste
- parsley for garnish, optional
Eggs
- 1 tablespoon butter
- 12 eggs
- 18 egg whites
- salt and pepper to taste
Instructions
- Heat 1 tablespoon butter in a large nonstick pan over medium-high heat. When melted, add the onions and peppers and cook until the onions are soft and translucent, about 5 minutes. Add the garlic and cook until fragrant, 1 minute more. Season to taste with salt and transfer to a bowl. Set aside and do not clean the pan.
- Add the second tablespoon of butter along with the mushrooms. Cook over high heat until the mushrooms turn golden, about 5 minutes. Add the zucchini and cook on high heat, stirring occasionally until lightly charred, another 5-8 minutes. Season to taste with salt. Add the onions and peppers back to the pan and add the coconut aminos and vinegar. Cook until no liquid remains then remove all the vegetables to a bowl and set aside. Wipe the pan clean.
- Cook the eggs to your desired doneness. Scrambled, poached, soft-boiled, or over easy all work well here. Serve with the vegetables. Garnish with parsley, if desired.
Notes
Nutrition made with whole eggs instead of whites (3 eggs per person): Calories: 286 cal, Carbs: 9g, Fiber: 2g, Fat: 19g, Protein: 21g, Protein:Energy Quotient [calories]: 0.63
Nutrition Facts
Breakfast Vegetable Sauté
Amount per Serving
Calories
270
% Daily Value*
Fat
15
g
23
%
Saturated Fat
4
g
25
%
Trans Fat
1
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
6
g
Cholesterol
327
mg
109
%
Sodium
687
mg
30
%
Potassium
770
mg
22
%
Carbohydrates
9
g
3
%
Fiber
2
g
8
%
Sugar
6
g
7
%
Protein
25
g
50
%
Vitamin A
1482
IU
30
%
Vitamin C
40
mg
48
%
Calcium
80
mg
8
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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