Wholesome Veggie and Egg White Brunch Bowl
Start your day on a healthy note with this Wholesome Veggie and Egg White Brunch Bowl. Packed with nutrient-dense vegetables and fluffy egg whites, this delicious meal is not only heart-healthy but also rich in flavor. The combination of fresh spinach, crunchy broccoli, and savory mushrooms creates a delightful medley that pairs perfectly with the lightness of egg whites. Drizzle with a hint of oyster sauce and lemon juice for an extra kick that will make your taste buds sing. This recipe serves two, making it ideal for a lovely brunch shared with a friend or loved one. Enjoy this colorful bowl as a nourishing way to fuel your day!
N/A
Servings
N/A
Calories
9
Ingredients
Ingredients
extra virgin olive oil
1 (tablespoon)
oyster sauce
1 (tablespoon)
lemon juice
1 (teaspoon)
water
1/3 (cup)
julienned carrot
3/4 (cup)
broccoli florets
1 1/2 (cups)
sliced button mushrooms
2 (cups)
fresh spinach
1 (cup)
egg whites
1/2 (cup)
Instructions
1
In a large skillet, heat the extra virgin olive oil over medium-high heat until shimmering.
2
Add the broccoli florets to the skillet and sauté for about 2 minutes until they begin to soften.
3
Stir in the sliced button mushrooms and continue to sauté until the mushrooms are tender and lightly browned.
4
Pour in the water and oyster sauce, stirring to combine as the mixture comes to a gentle simmer.
5
Add the julienned carrots to the skillet, stirring everything together, and sauté for another 1 to 2 minutes until the carrots are just tender.
6
Create a space in the skillet by moving the vegetables to one side. Pour the egg whites into the empty side and cook, gently stirring, until they are light and fluffy.
7
Once the egg whites are cooked, remove them from the skillet and set aside.
8
Add the fresh spinach to the vegetable mixture and sauté for an additional minute, just until the spinach wilts.
9
In serving bowls, layer the sautéed vegetables, then top with the fluffy scrambled egg whites.
10
Serve immediately and enjoy your wholesome brunch bowl!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Wholesome Veggie and Egg White Brunch Bowl?
It is a heart-healthy, nutrient-dense breakfast or brunch dish featuring fluffy egg whites and a variety of sautéed vegetables like broccoli, mushrooms, and spinach.
How many servings does this recipe provide?
This recipe is designed to serve two people.
Is this recipe vegetarian-friendly?
Yes, it is tagged as vegetarian. Note that if you follow a strict vegetarian diet, ensure your oyster sauce is a vegetarian version made from mushrooms.
What are the main vegetables used in this bowl?
The bowl includes broccoli florets, button mushrooms, julienned carrots, and fresh spinach.
Can I use whole eggs instead of egg whites?
Yes, you can substitute whole eggs, though this will increase the fat and cholesterol content of the dish.
How long do I need to sauté the broccoli?
Sauté the broccoli for about 2 minutes until it begins to soften before adding other ingredients.
What provides the savory flavor in this dish?
The savory umami flavor comes from the combination of sautéed button mushrooms and oyster sauce.
Is this recipe considered low-fat?
Yes, by using egg whites and a minimal amount of olive oil, this dish is a great low-fat meal option.
How do I make the egg whites fluffy?
Move the vegetables to one side of the skillet, pour the egg whites into the empty space, and stir gently until they are cooked and light.
What is the purpose of adding water to the skillet?
The 1/3 cup of water helps create a light sauce with the oyster sauce and aids in steaming the vegetables to the right tenderness.
Can I substitute the oyster sauce?
Yes, you can use soy sauce or a vegetarian stir-fry sauce if you do not have oyster sauce on hand.
When should I add the spinach?
Add the spinach at the very end and sauté for about one minute just until it wilts.
How should I prepare the carrots?
The carrots should be julienned, which means cut into long, thin matchstick-sized strips.
Is this a quick meal to prepare?
Yes, it is tagged as a quick meal, taking only a few minutes of sautéing time once the vegetables are prepped.
What kind of oil is recommended for this recipe?
Extra virgin olive oil is recommended for its heart-healthy benefits and flavor.
Can I add other proteins to this bowl?
Absolutely. Tofu, chickpeas, or even cooked chicken would make great additions to increase the protein content.
Does this recipe contain any citrus?
Yes, it uses one teaspoon of lemon juice to add a bright, fresh kick to the final dish.
How many mushrooms are needed?
The recipe calls for 2 cups of sliced button mushrooms.
Can I use frozen broccoli?
Yes, but be sure to thaw and drain it well to prevent the bowl from becoming too watery.
What is the best way to serve this dish?
Layer the sautéed vegetables in a bowl first, then top with the scrambled egg whites and serve immediately.
Is this dish heart-healthy?
Yes, it is specifically described as heart-healthy due to its high vegetable content and use of egg whites and olive oil.
Can I use kale instead of spinach?
Yes, you can substitute kale, but you may need to sauté it for 2-3 minutes longer than spinach to soften the leaves.
Is there a specific heat setting for the skillet?
The instructions recommend using medium-high heat for the best results.
How much egg white is required?
You will need 1/2 cup of egg whites for this two-serving recipe.
Can this recipe be meal prepped?
While best served fresh, you can prep the vegetables ahead of time. The final dish can be stored in the fridge for up to 2 days.
Is this recipe gluten-free?
It depends on your oyster sauce. Many brands contain wheat, so look for a certified gluten-free oyster sauce or substitute with tamari.
What type of mushrooms should I use?
The recipe specifies button mushrooms, but cremini or shiitake mushrooms would also work well.
Is this dish spicy?
No, it is not spicy. If you prefer heat, you can add red pepper flakes or sriracha at the end.
Can I make this without oil?
Yes, you can sauté the vegetables using a small amount of vegetable broth or water to keep it oil-free.
What does 'nourishing' mean in the context of this recipe?
It refers to the high concentration of vitamins, minerals, and fiber provided by the variety of fresh vegetables and lean protein.