Sauteed Broccoli and Red Onion Scramble (sonoma diet)

By BClover

4 servings
Start to finish: 30 minutes


198 cal, 14g protein, 13g fat (3.5g sat) 6g carb 2g fiber 400mg chol 300mg sodium 11 weighted glycemic index

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1/2 cup red onions, sliced thin
• 2 cups broccoli florets, cut in 1/2 inch to 3/4 inch pieces
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon water
• 2 teaspoons garlic, chopped
• 8 eggs, beaten
• 2 tablespoons scallions, sliced thin

Details

Cooking time 30mins

Preparation

Step 1

Heat olive oil in a 10 inch nonstick pan over medium heat. Add red onions and saute’ until golden brown. Add broccoli and cook for 5 minutes, stirring to brown slightly. Add soy sauce and water. When the water has evaporated, add the garlic and cook 30 seconds.
Stir in eggs and continue to cook until the eggs are soft and creamy. Stir in scallions. Adjust seasoning.

Variation: Replace broccoli with sliced mushrooms; add 1/2 cup chopped red peppers.

CULINARY NOTE:

The soy sauce and water cause the broccoli to steam quickly without becoming too brown.
For a vegan version, replace the eggs with 1 pound firm tofu broken into chunks.