High Protein Stir-Fried Tomato and Egg
Elevate a classic comfort dish with this **High Protein Stir-Fried Tomato and Egg** recipe, a quick and nutritious meal perfect for busy weeknights. Packed with six fluffy eggs and tender, juicy tomatoes infused with savory soy sauce and a touch of sweetness, this dish is a protein-rich powerhouse that balances flavor and simplicity. With just 10 minutes of prep and 10 minutes of cooking time, you'll have a vibrant, colorful stir-fry on your plate in no time. The optional addition of milk ensures ultra-soft scrambled eggs, while scallions provide a fresh, fragrant garnish. Serve it solo or pair it with steamed rice for a hearty, satisfying dinner that’s as easy as it is delicious. Enjoy this wholesome take on a classic Chinese home-cooked favorite that's sure to become a staple in your meal rotation!
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Ingredients
- 6 large eggs
- 2 tablespoons milk (optional, for fluffier eggs)
- 3 medium ripe tomatoes
- 2 tablespoons cooking oil (e.g., vegetable or avocado oil)
- 1 tablespoon soy sauce
- 1 teaspoon sugar
- 0.5 teaspoon salt
- 0.25 teaspoon white pepper (or black pepper)
- 2 scallions (green onions), finely chopped
- 2 tablespoons water (optional, for sauce adjustment)
Directions
Step 1
Crack the eggs into a mixing bowl. Add 2 tablespoons of milk (optional) and beat the eggs until fully combined. Set aside.
Step 2
Wash, core, and cut the tomatoes into small wedges. If desired, remove the seeds for a smoother dish.
Step 3
Heat 1 tablespoon of cooking oil in a non-stick skillet or wok over medium heat. Once the oil is hot, pour in the beaten eggs.
Step 4
Gently scramble the eggs using a spatula, cooking until just set (slightly runny is fine, as they will cook more later). Remove the eggs from the skillet and set aside in a clean bowl.
Step 5
Add the remaining 1 tablespoon of cooking oil to the skillet. Increase the heat to medium-high and add the tomato wedges.
Step 6
Sauté the tomatoes for 2-3 minutes until softened and their juices begin to release.
Step 7
Drizzle in the soy sauce, sprinkle the sugar, salt, and white pepper, and stir everything together. If the mixture looks too dry, add 2 tablespoons of water to create a light sauce.
Step 8
Return the scrambled eggs to the skillet. Gently fold the eggs into the tomatoes until everything is evenly combined and heated through.
Step 9
Turn off the heat and garnish with chopped scallions.
Step 10
Serve immediately as-is or over steamed rice for a complete meal.
Nutrition Facts
| Serving size | (811.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 779.1 |
| Total Fat 59.5g | 0% |
| Saturated Fat 13.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 1118.5mg | 0% |
| Sodium 2211.0mg | 0% |
| Total Carbohydrate 29.5g | 0% |
| Dietary Fiber 5.5g | 0% |
| Total Sugars 16.2g | |
| Protein 42.4g | 0% |
| Vitamin D 255IU | 0% |
| Calcium 263.2mg | 0% |
| Iron 7.8mg | 0% |
| Potassium 1459.0mg | 0% |
Source of Calories