Healthy Veggie and Egg Stir Fry

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This stuff makes the BEST breakfast ever!!!  It is so yummy and has an enormous amount of vitamins and minerals.  Of course, as I’ve mentioned (or gone on and on about) before, the eggs in this are fantastic for you.

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Not only do the eggs in this provide all these great things, but it also gives this dish a great punch of protein to keep you satisfied right up until lunchtime!  The veggies in this provide even more nutrition!

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Whoa, baby!  I don’t even think it’s possible to cram in any more nutrition!  See why this would make such a great start to your day?  This is my go to breakfast right now!  Also, it’s really easy to make, and that’s always a HUGE plus!

HEALTHY VEGGIE AND EGG STIR FRY

Ingredients: makes 2 servings

  • 1 cup chopped carrots
  • 1 cup shredded turnip
  • 1 cup chopped red onion
  • 2-3 cups chopped arugula
  • 1 Tbsp. olive oil or coconut oil
  • 2 eggs
  • 2 egg whites
  • 1/4 tsp. garlic granules
  • sea salt, to taste
  • Plain greek yogurt, for topping (optional)

Directions

1.) Prepare all of your veggies.

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2.) Heat the oil in a large frying pan over medium/high heat.  Add the onion and carrots, and cook for about 8 minutes, stirring often.

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3.) While the carrots and onion are cooking, place the eggs and egg whites in a small bowl, and whisk till frothy.  Set aside.

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4.) Add the shredded turnip to the frying pan, and cook for an additional 2-3 minutes.

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5.) Add the arugula, whisked eggs, garlic granules, and sea salt.  Stir to combine.  Cook until the arugula is wilted, and the egg is cooked.

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6.) Transfer to plates, and top with a dollop of plain greek yogurt, if desired, to serve.

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YUM!  Enjoy! 🙂

 

HEALTHY CHICKEN AND VEGGIE STIR FRY

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I’ve been on a bit of a stir fry kick lately.  A friend of mine who is well versed on different foods and how they help the body got me started on this kick.  I am coaching her for an upcoming 5K, and in return, she is sharing some of her recipes with me!  You can check out some of her awesome ideas here!  A few weeks ago, she gave me a really simple and yummy veggie stir fry recipe, and since then, I’ve been scouring Pinterest for different ideas for stir fry!  I came across this pin during my search.

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It was a meat day for me today, so I was excited to try this one.  I made a few adjustments to the recipe for the stir fry itself, and quite a few adjustments for the sauce.  It turned out delicious and hubby approved!  Before I go over the recipe, I want to go over a few of the health benefits that this dish has to offer!

  • The broccoli in this dish provides an excellent source of folate, chromium, fiber, pantothenic acid, and vitamins K, C, B6, and E.  It is excellent for the immune system and for cancer prevention.  I go over the benefits of broccoli in detail in my post on Broccoli Soup.
  • The red cabbage in this dish is a great source for manganese, fiber, potassium, and vitamins K, C, and B6. The rich red color of red cabbage reflects it concentration of anthocyanin polyphenols, which contribute to red cabbage containing significantly more protective phytonutrients than green cabbage.  Cancer prevention tops all other areas of health research with regard to cabbage and its outstanding benefits.
  • The onion provides vital nutrients such as biotin, manganese, fiber, and vitamins C and B6.  A wide variety of allyl sulfides are found in onion providing cardiovascular benefits, bone health, anti-inflammatory benefits, and cancer protection
  • The carrots provide a fantastic source of biotin, fiber, molybdenum, and vitamins A and K.  Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene.  They also contain a wide variety of anti-oxidants and are great for vision health.
  • The snow peas give a healthy dose of manganese, fiber, copper, phosphorous, folate, and vitamins B1, B2, B3, B6, K, and C.  They also contain a unique assortment of health-protective phytonutrients and have great antioxidant and anti-inflammatory benefits.
  • The chicken is also incredibly good for you – just make sure to get organic, pasture raised chicken.  As long as you are eating the right kind of chicken, the health benefits include an excellent source of protein, selenium, phosphorous, choline, pantothenic acid, and vitamins B3, B6, and B12.  I go over the benefits of eating meat in this post.

As you can see, this dish is full of nutrition!  And don’t even get me started on the benefits of the coconut oil that this dish contains – that would constitute a whole other post because of how beneficial coconut oil is and how many uses it has!  Basically, this dish is extremely good for you, to put it lightly!  It’s also fantastic for your taste buds, because it is DELISH!

HEALTHY CHICKEN AND VEGGIE STIR FRY

Ingredients for the stir fry: makes 2 large servings or 3-4 smaller servings

  • 2 heads of broccoli, chopped
  • 2/3 cups red onion, cut into small strips
  • 1 cup red cabbage, chopped
  • 2 carrots, cut into slices
  • 1 cup snow peas, cut in half lengthwise
  • 2 chicken breasts, cut into bite size pieces
  • garlic powder (to sprinkle on the chicken before cooking)
  • 2 Tbsp. coconut oil
  • 3 Tbsp. water

Ingredients for the sauce:

  • 3 Tbsp. coconut aminos
  • 1 Tbsp. apple cider vinegar
  • 1 Tbsp. water
  • pinch of stevia
  • 1/2 Tbsp. shredded fresh ginger

Directions:

1.) Prepare all the veggies and chicken (chopping and dicing). Set aside.

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2.) Prepare the sauce by mixing all the ingredients together and then whisking.  Set aside.

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3.) In a frying pan, heat 1 Tbsp. of the coconut oil over medium heat.  Sprinkle the diced chicken with garlic powder and add to pan.  Cover and cook for 5 minutes.  Remove cover and stir up the chicken.  Recover and cook for another 5 minutes.  Remove the chicken from the pan and set aside.

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4.) In a large frying pan, heat the other 1 Tbsp. of coconut oil over medium-high heat.  Add the broccoli, carrots, onion,  and water and cook, stirring continuously, for 5 minutes.

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5.) Add the red cabbage and chicken, and cook, stirring continuously, for 3 minutes.

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6.) Add the snow peas and the sauce, and cook, stirring continuously, for 2 minutes.

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7.) Remove from heat and serve!

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Enjoy! 🙂