Egg and broccoli stir-fry

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This veggie dish has great protein from the eggs and can be the basis of any stir-fry as outlined in Chapter 10 of The De-Stress Effect. Learn the art of the quick stir-fry and you’ll always feel confident in rustling a quick, healthy dish from with those lost veg lurking in the bottom of the fridge.

Extra tip: use red cabbage or purple-sprouting broccoli for extra antioxidant support against the ravages of stress from the purple coloured proanthocyandins

See De-Stress Superfoods:

Serves 2

4 medium eggs
1/2 tbsp olive oil
Ground black pepper
150g broccoli, cut into florets
4 shallots, finely sliced
4 leaves dark cabbage, shredded
50g mushrooms, finely sliced
1 clove garlic, crushed – more if you fancy
2 tbsp black bean sauce

Options: 

  • use tofu, prawns or free-range chicken for alternatives
  • if you are having a small starchy carbohydrate portion, this works well with a small portion of soba noodles
  • other veg can be added eg asparagus, celery, mustard greens, spinach

Method

  1. Make a simple omelette; whisk the egg and black pepper with a fork in a bowl or jug. Heat a little olive oil in a frying pan, not allowing to smoke and add the egg mixture, spreading it out to cover the bottom of the pan. Cook quickly without stirring, flipping over if need be, remove from the pan, cut into thin strips and set aside.
  2. Heat the olive oil in a preheated wok or large frying pan on a low heat. Add the shallots, garlic and mushrooms to the wok and stir-fry for 2-3 minutes. Add the broccoli and cabbage to the wok or frying pan.
  3. When the broccoli and cabbage is wilted, stir in the black bean sauce into the wok and heat through. Move around gently to mix and when the sauce begins to bubble, add the egg slices and turn off the heat.
  4. Transfer to a warm serving dish and serve immediately.