This cauliflower and egg skillet is a quick and delicious dish that’s perfect for breakfast, lunch, or a light dinner. The cauliflower is lightly cooked, then combined with eggs, tomatoes, and green onions to create a flavorful and satisfying meal. With a touch of sour cream and simple seasonings, this dish is both healthy and comforting. It’s easy to prepare and sure to become a favorite in your kitchen.

Preparation Time

• Total Preparation Time: 30 minutes
• Active Preparation Time: 15 minutes
• Cooking Time: 15 minutes

Full Recipe:

Ingredients:

• 1 head cauliflower
• Ice (for cooling)
• 3 eggs
• 2 tomatoes, diced
• Green onions, chopped
• 3 tablespoons sour cream
• Black pepper (to taste)
• Dried garlic (to taste)
• Salt (to taste)
• Vegetable oil (for frying)

Instructions:

1. Prepare the Cauliflower:
   • Begin by cutting the cauliflower into small, bite-sized florets. Rinse them thoroughly under cold water to remove any dirt or debris.
   • In a large pot, bring salted water to a rolling boil. Carefully add the cauliflower florets to the boiling water and cook for 3-4 minutes. The goal is to cook them until they are tender yet still slightly firm to the bite.
   • Once the cauliflower is cooked, immediately transfer the florets to a bowl filled with ice water. This stops the cooking process, preserving the cauliflower’s crisp texture and vibrant color. After a few minutes, drain the cauliflower and set it aside.
2. Prepare the Egg Mixture:
   • Crack the eggs into a medium-sized bowl. Season with a pinch of salt, black pepper, and a sprinkle of dried garlic. Beat the eggs until the yolks and whites are fully combined and the mixture is smooth. Set the egg mixture aside.
3. Cook the Vegetables:
   • In a large frying pan or skillet, heat a tablespoon of vegetable oil over medium heat.
   • Add the diced tomatoes to the pan and cook for about 2-3 minutes. As the tomatoes soften, they’ll release their juices, creating a flavorful base for the stir-fry.
   • Next, add the blanched cauliflower florets to the pan. Stir-fry them with the tomatoes for an additional 3-4 minutes, allowing the flavors to meld together. The cauliflower should take on a slight golden hue from the heat.
4. Cook the Eggs:
   • Push the cauliflower and tomato mixture to one side of the pan, creating space for the eggs.
   • Pour the beaten egg mixture into the empty side of the pan. Stir frequently, scrambling the eggs until they are fully cooked and no longer runny. This should take about 2-3 minutes.
5. Combine and Finish:
   • Once the eggs are cooked, gently mix them with the cauliflower and tomatoes. Add the chopped green onions and continue to cook for another 1-2 minutes, just until the onions are slightly wilted.
   • Stir in the sour cream, making sure it’s evenly distributed throughout the stir-fry. The sour cream will add a creamy texture and enhance the overall richness of the dish.
   • Taste the stir-fry and adjust the seasoning with additional salt, black pepper, or dried garlic if needed.
6. Serve:
   • Serve the cauliflower egg stir-fry hot, garnished with a few extra green onions for color and freshness. This dish can be enjoyed on its own as a light meal or served as a side dish alongside your favorite protein.

Possible Questions:

• Can I use frozen cauliflower instead of fresh?
  • Yes, you can use frozen cauliflower. However, make sure to thaw and drain it well before cooking to avoid excess water in the dish.
• What other vegetables can I add to this stir-fry?
  • You can add a variety of vegetables such as bell peppers, mushrooms, spinach, or zucchini. Just adjust the cooking time accordingly.
• Is there a dairy-free option for this recipe?
  • Yes, you can substitute the sour cream with a dairy-free alternative like coconut cream or a plant-based yogurt.
• How do I prevent the cauliflower from getting mushy?
  • The key is not to overcook the cauliflower during the boiling stage and to cool it quickly in ice water to retain its firmness.
• Can I make this dish ahead of time?
  • While this dish is best enjoyed fresh, you can prepare it ahead of time and store it in the refrigerator. Reheat gently on the stove to avoid overcooking the eggs.

Tips:

• Add a kick of heat by sprinkling some red pepper flakes or adding a diced chili pepper to the dish.
• For added texture, consider topping the stir-fry with toasted nuts or seeds, like almonds or sesame seeds, just before serving.
• If you’re a fan of cheese, a sprinkle of grated Parmesan or cheddar can be a delicious addition.

How to Store:

• Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: Reheat the stir-fry in a frying pan over low to medium heat. Stir occasionally until warmed through, being careful not to overcook the eggs.

Nutritional Facts (Per Serving):

• Calories: 180
• Protein: 8g
• Carbohydrates: 12g
• Fat: 12g
• Fiber: 4g
• Vitamin C: 70% DV
• Calcium: 10% DV
• Iron: 6% DV

Conclusion:

This cauliflower egg stir-fry is not just a quick and easy dish; it’s also a nutritious and flavorful way to enjoy a meal that’s light yet satisfying. The combination of tender cauliflower, creamy scrambled eggs, and the freshness of tomatoes and green onions creates a dish that’s both comforting and versatile. Perfect for any time of the day, this recipe is sure to become a favorite in your kitchen. Whether you’re making it as a standalone meal or as a side dish, the simplicity and deliciousness of this stir-fry will leave you coming back for more. Enjoy!