Ingredients:

• 1/4 medium red bell pepper, thinly sliced
• 1 tsp olive oil
• 1/2 medium carrot, thinly sliced
• 1/2 medium white zucchini, thinly sliced
• 3 oz broccoli florets
• 2 tbsp water
• 1 scallion, finely chopped
• 1 egg, beaten
• 2 egg whites, beaten
• Salt and black pepper, to taste
• 1/4 cup cooked green peas

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Step-by-Step Instructions:

1. Heat the Skillet:

• Start by heating a large skillet or non-stick pan over high heat until it becomes hot. A hot pan will allow the vegetables to cook quickly, locking in their nutrients and providing a nice crisp texture.

2. Cook the Vegetables:

• Add 1 tsp of olive oil to the hot skillet and swirl it around to evenly coat the bottom of the pan.
• Toss in the thinly sliced red bell pepper, carrot, zucchini, and broccoli florets.
• Pour in 2 tbsp of water to help steam the vegetables and cook them faster while retaining their vibrant colors.
• Stir the vegetables often to prevent them from burning. Cover the skillet with a lid to create steam, which helps soften the vegetables. Cook for about 4 minutes, or until the vegetables are crisp-tender.

3. Add the Scallion:

• Once the vegetables are crisp-tender, uncover the skillet and sprinkle in the finely chopped scallion. Stir to combine everything, and cook for another minute to let the scallion soften and release its flavor.

4. Scramble the Eggs:

• Push the cooked vegetables to the sides of the skillet, creating a small hole or well in the center of the pan.
• Pour the beaten egg and egg whites into the center of the skillet. As soon as the eggs hit the pan, scramble them quickly using a spatula or wooden spoon. Continue scrambling until the eggs are fully cooked but still soft.
• Once the eggs are cooked, mix them into the vegetables, combining everything evenly.

5. Combine Everything:

• Season the stir-fry with salt and black pepper to taste.
• Add the 1/4 cup of cooked green peas to the skillet. Stir everything together, cooking for an additional 2-3 minutes until the peas are heated through, and the vegetables reach your desired level of tenderness.

6. Serve:

• Serve the stir-fry hot on its own or with a side of whole-grain toast, brown rice, or quinoa for a heartier meal.
• Enjoy your nutritious, protein-packed vegetable stir-fry!

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Cooking Tips:

• Don’t Overcook the Vegetables: To maintain their vibrant color and nutritional value, cook the vegetables just until they are crisp-tender. Overcooking can cause them to lose their crunch and some of their nutrients.
• Use Non-Stick Skillet: A non-stick skillet or wok will make it easier to scramble the eggs and prevent sticking, especially with the minimal oil used in this recipe.
• Adjust Seasoning: Feel free to adjust the seasoning based on your taste. Add a dash of soy sauce or a sprinkle of chili flakes for extra flavor.
• Meal Prep: This dish is perfect for meal prepping. Simply store leftovers in an airtight container and refrigerate for up to 3 days. Reheat in a skillet or microwave when ready to eat.
• Add Protein: For more protein, consider adding tofu, cooked chicken breast, or edamame to the stir-fry.

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Nutritional Facts (Per Serving):

• Calories: 230 kcal
• Protein: 15g
• Carbohydrates: 18g
• Fat: 9g
• Fiber: 5g
• Sodium: 300mg
• Sugars: 4g

Nutritional values are approximate and may vary depending on specific ingredients and quantities used.

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FAQs:

1. Can I use other vegetables for this stir-fry?
   • Absolutely! This recipe is versatile, and you can swap or add other vegetables like spinach, kale, mushrooms, or bell peppers of different colors. Use what’s in season or whatever you have on hand.
2. Can I make this dish vegan?
   • Yes! Simply replace the eggs with a vegan egg substitute or tofu. Scrambled tofu is a great alternative that’s high in protein and absorbs flavors well.
3. Can I prepare this stir-fry in advance?
   • Yes, you can make this stir-fry ahead of time. It keeps well in the fridge for up to 3 days in an airtight container. Reheat it in a skillet or microwave when you’re ready to eat.
4. What can I serve with this vegetable stir-fry?
   • You can serve this stir-fry on its own for a light meal, or pair it with brown rice, quinoa, or even a slice of whole-grain toast. Adding a side of avocado slices or a simple salad would also work well.
5. Can I add meat or tofu for extra protein?
   • Definitely! If you’re looking to increase the protein content, you can add diced chicken breast, shrimp, or tofu to the stir-fry. Simply cook your protein first, set it aside, and mix it in with the vegetables and eggs at the end.

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Conclusion:

This High-Protein Vegetable Stir-Fry is a quick, delicious, and nutrient-dense meal that’s perfect for any time of day. Packed with fresh veggies, protein-rich eggs, and a variety of flavors, it’s not only satisfying but also easy to make in under 20 minutes. The recipe is versatile, so feel free to adjust the ingredients to your preference or add extra protein like tofu or chicken. Whether you’re looking for a light breakfast, lunch, or dinner, this stir-fry will keep you full and energized while providing essential vitamins and minerals. Plus, it’s a great option for meal prep, so you can enjoy healthy meals throughout the week. Enjoy!