Nutrient-Rich Tomato and Egg Stir-Fry (Todalbok)
Nutrient-Rich Tomato and Egg Stir-Fry (Todalbok)
Easy Keto Meal, Healthy Diet Recipe, Wholesome Breakfast Idea, Cherry Tomato Dish, Egg Stir-Fry, High Protein Low Calorie
Cherry tomatoes are a low-calorie fruit, containing approximately 25kcal per 100g, with a high water content of 92.3%. They are rich in essential amino acids, vitamins such as A, C, folate, and biotin, as well as minerals like calcium, magnesium, phosphorus, and potassium. Notably, they are packed with carotenoids like lycopene, which acts as a potent antioxidant in the body, promoting overall health. With their charming round shape and vibrant red color, cherry tomatoes are versatile, used as a delightful fruit snack or a colorful addition to various dishes.
Ingredients- 3 large eggs
- 5 cherry tomatoes
- 1 stalk green onion
- 10g butter
- 2 tbsp olive oil
- 2 pinches salt
- A pinch of black pepper
Cooking Instructions
Step 1
Hello everyone! Today, I’m sharing a recipe for a ‘Tomato and Egg Stir-Fry’, often called ‘Todalbok’ in Korea. It’s a fantastic option for a keto diet, packed with nutrients, and incredibly delicious. This dish combines the richness of eggs, considered a complete food, with tomatoes to supplement protein. Using butter for cooking adds healthy fats, perfect for a ketogenic lifestyle, while also eliminating any eggy odor and ensuring a tender, satisfying texture. It’s a simple yet incredibly nutritious and hearty meal. Let’s get started with this delightful tomato and egg stir-fry!
Step 2
First, let’s prepare the ingredients. You can adjust the amount of eggs and cherry tomatoes based on how many people you’re serving and your personal preferences. I’m using 5 cherry tomatoes because they are quite large; feel free to add more if you like.
Step 3
Crack 3 large eggs into a bowl. Whisk them thoroughly with a fork or a whisk until the yolks and whites are fully combined. Beating them well will result in a smoother scrambled egg texture.
Step 4
Wash and finely chop the green onion, focusing on the white parts for maximum flavor. Since the cherry tomatoes are large, I’ll cut 5 of them into 3-4 wedges each. If you don’t have cherry tomatoes, regular tomatoes can be used as a substitute. With our ingredients ready, shall we begin making this delicious tomato and egg stir-fry?
Step 5
Melt 10g of butter in a preheated pan over medium-low heat. Once the butter is melted and fragrant, pour in the beaten eggs. The butter will add a wonderful richness to the eggs.
Step 6
Once the butter is melted in the pan, reduce the heat to low. Pour in the whisked eggs. As the eggs begin to set and form soft curds, gently stir them with chopsticks or a spatula to create soft scrambled eggs. Be careful not to overcook, as this can make them tough. When the eggs are just set and still moist, remove the pan from the heat and carefully transfer the scrambled eggs to a separate plate. This technique ensures a wonderfully tender scrambled egg.
Step 7
After transferring the scrambled eggs, wipe the pan clean with a paper towel. Return the pan to medium heat, then reduce it to medium-low. Add 2 tablespoons of olive oil and sauté the chopped green onions until they become fragrant and slightly softened. The gentle aroma of the green onions will infuse the oil, adding depth of flavor.
Step 8
Once the green onions are fragrant and tender, add the sliced cherry tomatoes to the pan and stir-fry them. Cook until the cherry tomatoes soften slightly. Then, add 2 pinches of salt to season the mixture. The tomatoes provide natural sweetness, so only a small amount of salt is needed to enhance the overall flavor beautifully.
Step 9
Now, add the reserved scrambled eggs back into the pan with the tomatoes. Gently mix them together. Finish by sprinkling a pinch of black pepper over the dish for an extra layer of aroma and flavor.
Step 10
And there you have it! A beautifully combined tomato and egg stir-fry, with the tender eggs and sweet cherry tomatoes creating a delightful harmony. Doesn’t it look appetizing?
Step 11
Here’s the finished ‘Todalbok’! The soft eggs and the sweet, vibrant cherry tomatoes come together to create a delicious and visually appealing dish. I’ve plated it nicely and added a few fresh basil leaves from my balcony for a touch of freshness and elegance.
Step 12
Tomatoes are a fantastic choice for those mindful of their calorie intake, making them ideal for diets. Combined with protein-rich eggs, this dish provides a satisfying and complete meal.
Step 13
It’s important to remember that drastic calorie restriction through starvation can be detrimental to health. Opting for delicious and nutritious meals like this ‘Todalbok’ is a much healthier and sustainable approach to managing your weight while enjoying your food.
Step 14
This dish is not only simple and quick to prepare but also very filling, making it a perfect option for breakfast. You get the delightful sweetness from the tomatoes sautéed in olive oil, along with a good dose of lycopene. Enjoy this incredibly nutritious and tasty meal!
