Broccoli cauliflower fried eggs with rice

Today, I am having a simple meal as it’s been raining the whole time and there’s thunderstorm. Don’t want to get struck by lightning. So, I just cook what I have in my fridge and pantry. At least I have a good meal that keep me healthy and full.

Google: “Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health. However, keep in mind that good health doesn’t come from any single food. It helps to normalize bowel movements, lower cholesterol levels, control blood sugar, maintain bowel health and aid in achieving a healthy weight.”

“Cauliflower is a cruciferous vegetable that is naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fibre to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients. It is specifically known to be great for eye health.”

“Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D,” says Kurt Hong, MD, an internal medicine specialist at Keck Medicine of USC. Fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal. However, the type of fat used in the pan is important.”

Sometimes we don’t realise that simple vegetables such as broccoli and cauliflower are healthy and gives lots of benefits just using olive oil, garlic minced, soy sauce, and Chinese cooking wine. Here’s my healthy dinner that are colourful, delicious and of course must have chili sauce in it. Let’s cook!!!

Ingredients

1 small cauliflower, florets
1 medium size broccoli, cut to bite size florets
2 eggs
1 Tbs minced garlic
1 Tbs soy sauce
2 Tbs Shao Xing, Chinese cooking wine
oil
salt
pepper
chili sauce (OPT)

Method

Heat 1 Tbs oil in pan till hot, add garlic cook for about 25 seconds and fragrant. Add broccoli and cauliflower, sprinkle with 1/4 Tsp salt and cook, undisturbed, until the undersides are slightly soft, about 3 to 4 minutes. Now add in soy sauce, pepper and Shao Xing cooking wine, stirring every 1 to 2 minutes, continue cooking until caramelised and vegetables are cooked about 4 minutes. Spoon vegetables onto a deep plate and set aside.

Using the same pan, add another Tbs oil heat up, then crack 2 eggs in. Disturb the yolk: break it. Let the yolk turn white about 2 minutes, then flip up halfway let it cook for about 1-2 minutes. Then flip to the other side. And cook for about 2 minutes until yolk and white are cooked. Removed to a plate. Serve vegetables, fried eggs with rice and squirt chili over the dishes. Enjoy!!!

Note: Chinese cooking is used in almost every stir fry sauce, from classic Chop Suey / Chicken Stir Fries (pictured above) to Cashew Chicken, Mongolian Beef to Beef and Broccoli, and Kung Pao Chicken. It’s also used in noodle recipes such as Chow Mein, and soup broths, like Wonton Soup and Chinese Corn Soup.

https://helenscchin.com/2022/11/14/broccoli-cauliflower-fried-eggs-with-rice/

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