This Zucchini with Egg and Tomato dish is a quick, easy, and nutritious meal that’s perfect for any time of day. It’s packed with fresh flavors and wholesome ingredients, making it a go-to recipe for busy weeknights or lazy weekends.
Ingredients:
- 2 zucchinis (600g)
- 2 tbsp vegetable oil
- 2 eggs
- 1 tsp salt
- Ground black pepper to taste
- 2-3 garlic cloves, minced
- 2-3 tomatoes (200-250g)
- 20g fresh herbs
Directions:
- Prepare the Zucchinis:
- Peel and slice the zucchinis.
- Cook the Zucchinis:
- Heat the vegetable oil in a skillet over medium heat.
- Add the sliced zucchinis and cook until they start to soften, about 5-7 minutes.
- Add Garlic:
- Add the minced garlic to the skillet and cook for another minute, until fragrant.
- Add Eggs:
- In a small bowl, beat the eggs with salt and pepper.
- Pour the beaten eggs over the zucchinis in the skillet. Stir gently to combine.
- Add Tomatoes:
- Chop the tomatoes and add them to the skillet.
- Cook until the eggs are fully set, about 3-4 minutes.
- Garnish and Serve:
- Garnish with fresh herbs.
- Serve hot and enjoy!
Nutritional Benefits
- Zucchini: Low in calories and high in fiber, zucchini is rich in vitamins A and C, potassium, and antioxidants. It’s great for digestion and overall health.
- Eggs: Eggs provide high-quality protein, essential amino acids, and important vitamins and minerals like Vitamin D, B12, and selenium. They help keep you full and satisfied.
- Tomatoes: Tomatoes are a good source of vitamins C and K, potassium, and lycopene, an antioxidant that may help protect against certain types of cancer.
- Garlic: Garlic is known for its immune-boosting properties and adds a wonderful depth of flavor to the dish.
- Fresh Herbs: Fresh herbs like parsley, dill, or cilantro not only add a burst of flavor but also come with their own set of health benefits, including antioxidants and vitamins.
Quick and Easy Preparation
This recipe is designed to be quick and simple, making it perfect for any skill level:
- Prep the Vegetables: Peeling and slicing the zucchini and chopping the tomatoes take only a few minutes.
- Cook the Zucchini: Sautéing the zucchini until soft ensures they are tender and flavorful.
- Add Garlic and Eggs: Cooking the garlic briefly before adding the eggs helps to infuse the dish with its rich aroma.
- Incorporate Tomatoes: Adding the tomatoes last keeps them fresh and slightly juicy, balancing the dish perfectly.
Versatility and Customization
Feel free to customize this recipe to suit your taste preferences and dietary needs:
- Add Protein: Include additional proteins like diced chicken, tofu, or beans for a more filling meal.
- Spice It Up: Add a pinch of red pepper flakes or your favorite spices for a bit of heat.
- Extra Veggies: Incorporate other vegetables such as bell peppers, mushrooms, or spinach to boost the nutrient content.
Perfect for Any Meal
- Breakfast: Start your day with a nutritious and filling breakfast.
- Lunch: Pair with a side salad for a light yet satisfying lunch.
- Dinner: Serve with rice, quinoa, or crusty bread for a complete dinner.
Tips for the Best Zucchini with Egg and Tomato
- Even Cooking: Make sure to slice the zucchini evenly for uniform cooking.
- Season Well: Adjust the salt and pepper to your taste. Fresh herbs can also be used generously for added flavor.
- Serve Immediately: This dish is best served hot and fresh to enjoy the full flavors and textures.
Storage and Reheating
Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Reheating: Reheat in a skillet over medium heat until warmed through, or microwave for 1-2 minutes.
Final Thoughts
This Zucchini with Egg and Tomato recipe is a delightful, quick, and healthy option for any meal of the day. With its simple ingredients and straightforward preparation, it’s sure to become a favorite in your household. Try it today and enjoy the fresh, vibrant flavors!