Sauté of tomatoes, peppers, corn, and eggs

Sauté of Tomatoes, Peppers, Corn, and Eggs

Sauté of tomatoes, peppers, corn, and eggs is an easy and healthy dish that combines vibrant vegetables and protein-packed eggs. This colorful sauté not only has a delightful taste but also boasts numerous health benefits. If you’re looking for a meal that is both nutritious and satisfying, this recipe is a great choice. It is naturally low in calories and can be tailored to fit a variety of dietary needs.

WHY YOU WILL LOVE THIS RECIPE

This sauté is a fantastic option for anyone who wants a quick meal that doesn’t compromise on health. It’s rich in vitamins from the fresh vegetables while also being a lighter option compared to many traditional egg dishes. The combination of eggs and veggies creates a balanced meal, making this dish perfect for those focused on weight loss or for anyone wanting a healthy lifestyle. Additionally, this recipe is great for meal prep, as you can make it ahead of time and enjoy it throughout the week!

HOW TO MAKE Sauté of Tomatoes, Peppers, Corn, and Eggs

EQUIPMENT NEEDED

You will need the following equipment to make this dish:

• Baking sheet
• Knife and cutting board
• Saute pan
• Heat-resistant spatula

Ingredients You’ll Need

• 6 medium tomatoes
• 1 red bell pepper
• 1 red onion
• 2 green onions
• 3 tablespoons of corn (optional)
• 2 bay leaves
• A bit of dried thyme
• 4 eggs
• Salt
• Pepper
• Olive oil

STEP-BY-STEP INSTRUCTIONS

1. Slice off the stem and bottom of the red pepper. Remove the seeds and white membranes.
2. Cut the pepper into quarters and place it on a baking sheet lined with parchment paper, cut side up.
3. Preheat your oven to broil mode at 200°C (about 392°F) and position the baking sheet as close to the broiler as possible. Broil the pepper for around 15 minutes.
4. Once the pepper is roasted, let it cool, and then remove the skin.
5. Chop the roasted pepper into small pieces.
6. Wash and score the tomatoes, then peel them. Dice the tomatoes into small chunks.
7. Peel and finely slice the red onion and green onions.
8. In a sauté pan, heat a bit of olive oil over medium heat. Add the chopped bell pepper, tomatoes, onions, bay leaves, dried thyme, salt, and pepper. Cook for about 10-15 minutes until everything is tender.
9. If using, add the corn to the mixture. Make four small wells in the sauté and gently crack an egg into each well.
10. Cover the pan and let it cook until the egg whites are set but the yolks are still runny.
11. Serve the sauté warm with toasted bread on the side.

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HOW TO SERVE Sauté of Tomatoes, Peppers, Corn, and Eggs

This sauté can be enjoyed on its own for a simple yet nutritious meal. Portion control is key; divide the sauté into four servings, ensuring that each serving has a good balance of vegetables and eggs. If you’re looking for a heart-healthy option, serve with whole-grain toast that adds fiber and keeps you full longer.

STORAGE & FREEZING: Sauté of Tomatoes, Peppers, Corn, and Eggs

This dish can be stored easily in the refrigerator for up to four days. Just make sure to keep it in an airtight container. If you want to freeze it, let the sauté cool completely, then portion it into freezer-safe containers. It can last up to three months in the freezer. To enjoy later, simply thaw in the fridge overnight and reheat in the microwave or on a skillet until heated through.

SERVING SUGGESTIONS

Pair this delicious sauté with a crisp green salad for a healthy and balanced meal. A mixed green salad with a light vinaigrette complements the flavors and adds more fiber, making it a perfect side option. You could also serve it with whole-grain pita or wrap it in a whole grain tortilla for a lighter sandwich alternative.

VARIATIONS

• Healthier Version: Substitute the corn with black beans for extra fiber and protein, making this dish even more heart-healthy.
• High-Protein Version: Add some cottage cheese or Greek yogurt on the side to increase the protein content of this meal further.
• Low-Carb Option: Skip the corn and serve this sauté over a bed of leafy greens instead for a low-carbohydrate meal.
• Air Fryer Version: If you have an air fryer, you can cook the pepper and tomatoes in it for a few minutes before adding the eggs. This method keeps the veggies tender yet retains a nice roasted flavor.

FAQs

1. How healthy is this sauté?
This sauté is packed with vegetables and protein-rich eggs, making it a healthy option for weight loss. It is low in calories, high in fiber, and can be adapted for various dietary needs.

2. What is the best way to store leftovers?
Store leftovers in an airtight container in the refrigerator for up to four days. You can also freeze it for longer storage.

3. Can this dish be made ahead of time?
Yes, this sauté is great for meal prep! You can make it in advance and reheat it for quick lunches or dinners throughout the week.

4. Is this recipe suitable for diabetics?
Yes! This sauté is low in carbs and sugar, making it diabetic-friendly. The high fiber and protein content help keep blood sugar levels stable.

MAKE-AHEAD TIPS FOR Sauté of Tomatoes, Peppers, Corn, and Eggs

Meal prepping this sauté is a breeze! You can chop all the veggies a day or two in advance and store them in the refrigerator. When you’re ready to cook, just throw them in the pan with some eggs, and you have a nutritious meal ready in no time. Storing individual portions in meal prep containers can help you grab and go on busy mornings. That way, you’ll have a healthy, high-protein meal that fits into your busy lifestyle.

In conclusion, Sauté of tomatoes, peppers, corn, and eggs is an exceptional choice whether you’re aiming for a balanced diet or looking for a low calorie and high protein meal. Enjoy the flavors and benefits of this dish in your daily meal lineup.

Sauté of Tomatoes, Peppers, Corn, and Eggs

A vibrant and nutritious dish made with sautéed vegetables and protein-packed eggs, perfect for a quick meal or meal prep.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Course: Breakfast, Dinner, Lunch

Cuisine: American, Healthy

Calories: 250

Ingredients Method Notes

Ingredients

  

Main Ingredients

• 6 medium medium tomatoes
• 1 red bell pepper
• 1 red onion
• 2 green onions
• 3 tablespoons corn (optional) You can substitute with black beans for a healthier option.
• 2 bay leaves
• a bit of dried thyme
• 4 eggs
• to taste salt
• to taste pepper
• to taste olive oil

Method

 

Preparation

1. Slice off the stem and bottom of the red pepper. Remove the seeds and white membranes.
2. Cut the pepper into quarters and place it on a baking sheet lined with parchment paper, cut side up.
3. Preheat your oven to broil mode at 200°C (about 392°F) and position the baking sheet as close to the broiler as possible. Broil the pepper for around 15 minutes.
4. Once the pepper is roasted, let it cool, and then remove the skin.
5. Chop the roasted pepper into small pieces.
6. Wash and score the tomatoes, then peel them. Dice the tomatoes into small chunks.
7. Peel and finely slice the red onion and green onions.

Cooking

1. In a sauté pan, heat a bit of olive oil over medium heat. Add the chopped bell pepper, tomatoes, onions, bay leaves, dried thyme, salt, and pepper. Cook for about 10-15 minutes until everything is tender.
2. If using, add the corn to the mixture. Make four small wells in the sauté and gently crack an egg into each well.
3. Cover the pan and let it cook until the egg whites are set but the yolks are still runny.
4. Serve the sauté warm with toasted bread on the side.

Notes

This dish can be stored quietly in the refrigerator for up to four days. Portion control is key for meal prep.