Monday, October 8, 2012

Cauliflower And Egg Fry/ Salad/ Poriyal

    This is a simple, yet nutritious dish made with cauliflower and eggs, both food have amazing health benefits. This cooking method (stir fry) will not reduce it's nutritional value. Cauliflower blends well with eggs, making this a kid- friendly recipe. 
cauliflower stir fry
Egg & Cauliflower Fry
Cauliflower nutrition facts: A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer Cauliflower is low in fat, low in carbohydrates but high in dietary fiberfolate, water, and vitamin C, possessing a high nutritional density. It contains several phyto chemicals, common in the cabbage family, that may be beneficial to human health. Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer. Other glucosinolates, carotenoids, indole-3-carbinol, a chemical that enhances DNA repair, and acts as an estrogen antagonist,  slowing the growth of cancer cells. Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steamingmicrowaving, and stir frying, have no significant effect on the compounds - Wikipedia
Eggs: All of the egg's vitamin A, D, and E are in the egg yolk. *The egg is one of the few foods to naturally contain vitamin D. A large egg yolk contains approximately 60 Calories; the egg white contains about 15 Calories . A large yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol (although one study indicates the human body may not absorb much cholesterol from eggs. The yolk makes up about 33% of the liquid weight of the egg. It contains all of the fat, slightly less than half of the protein, and most of the other nutrients. It also contains all of the choline, and one yolk contains approximately half of the recommended daily intake. Choline is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development- Wikipedia
cauliflower egg salad
Healthy egg salad...

2 cups           shredded cauliflower
2                   large eggs 
3                   green chillies     
1                   onion (finely chopped)
1/4                ground pepper (optional)
1/2 tsp          ginger and garlic paste
2 tsp             oil
few strands   cilantro/ coriander leaves
salt to taste 
egg salad
1. In a bowl, beat the eggs and salt with a whisk or electric egg beater, until the egg looks uniformly yellow.
egg cauliflower poriyal
2. Heat oil in a non stick, large flat pan. Fry onion and green chilli until the onion becomes soft and golden brown.
3. Add the ginger and garlic paste, reduce the heat and add the shredded cauliflower, stir it well and cook till it becomes soft but not mushy (cover it and cook, if needed).  
4. Move the cauliflower to one side of the pan. Increase the heat, a little and add the beaten eggs to the other side of the pan and stir fry, until the eggs become soft and moist curds. Combine the scrambled egg and cauliflower, check for salt and add the ground pepper. Reduce the heat and stir till the mixture becomes dry. 

5. Transfer the egg to a serving dish and garnish it with chopped cilantro/ coriander leaves.
egg and cauliflower curry



Sumitha Dalal said...

This recipe came out well, thanks for posting

Neela Rufus said...

Thanks Sumitha for your feedback :)