Low Fat Egg Bhurji
Elevate your breakfast or snack game with this vibrant and guilt-free take on a classic Indian favorite, 'Low Fat Egg Bhurji.' Packed with protein-rich eggs whisked with skim milk for a creamy texture, this dish features a medley of fresh vegetables like onions, tomatoes, and bell peppers, jazzed up with aromatic spices like turmeric and red chili powder. Lightly cooked in just a teaspoon of heart-healthy olive oil, it’s a healthy, low-fat alternative to traditional egg bhurji, all while retaining its bold flavors. Perfectly seasoned with fresh coriander and a hint of green chili for a zesty finish, this quick 15-minute recipe is a wholesome, high-protein dish that can complement whole wheat bread, roti, or even be enjoyed on its own.
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Recipe Information
Ingredients
- 4 Eggs
- 2 tablespoons Skim milk
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 0.5 medium Green bell pepper, finely chopped
- 1 small Green chili, finely chopped
- 2 tablespoons Fresh coriander leaves, chopped
- 0.5 teaspoon Ginger paste
- 0.25 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
- 1 teaspoon Olive oil
Instructions
In a bowl, crack the eggs and add skim milk. Whisk together until well combined and the mixture is slightly frothy. Set aside.
Heat the olive oil in a non-stick frying pan over medium heat.
Add the chopped onions to the pan and sauté for 2-3 minutes until they are translucent.
Add the ginger paste, turmeric powder, red chili powder, and continue to sauté for another minute to allow the spices to release their aromas.
Add the chopped tomatoes and green bell pepper to the pan. Cook for 3-4 minutes until the tomatoes are soft and the bell pepper is slightly tender.
Mix in the chopped green chili and salt. Stir well to combine all the ingredients.
Pour in the egg mixture and stir continuously on low-medium heat to scramble the eggs. Ensure the egg is well mixed with the vegetables and spices.
Continue to cook until the eggs are softly scrambled but still slightly runny to your taste. Be cautious not to overcook, as the eggs will continue to cook with the residual heat.
Remove the pan from heat and sprinkle freshly ground black pepper and chopped coriander leaves over the top.
Serve hot with whole wheat bread, roti, or as a side dish to any meal.
Nutrition Facts
Calories |
515 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.7 g | 43% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 745 mg | 248% | |
| Sodium | 1494 mg | 65% | |
| Total Carbohydrate | 23.4 g | 9% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 12.2 g | ||
| Protein | 29.5 g | 59% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 208 mg | 16% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 983 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
