PREP: 15 minutes | COOK: 10 minutes | YIELD: 4 servings
Egg stir-fries offer tons of vegetables along with the complete-protein benefits of eggs. In this recipe, Thai basil imparts its sweet licorice flavor for a unique and exotic taste. It’s quick, easy, delicious and nutritious!
½ cup (120 ml) textured soy protein
½ cup (120 ml) boiling water
1 tsp (5 ml) Bragg’s Liquid Aminos
1 Tbsp (15 ml) low-sodium tamari
1 tsp (5 ml) Sucanat or other unrefined sugar
½ tsp (2.5 ml) sesame oil
2 tsp (10 ml) grapeseed oil, or other high-heat Clean oil
½ yellow onion, thinly sliced
2 cloves garlic, minced
1 tomato, diced
2 whole eggs + 2 egg whites, beaten
2 green onions, thinly sliced
2 Tbsp (30 ml) chopped Thai basil
2 cups (480 ml) cooked brown rice
Place textured soy protein in a bowl, pour boiling water over top and stir in Braggs Liquid Aminos. Cover and set aside 5 minutes to rehydrate.
In a small bowl, stir together tamari, Sucanat and sesame oil until Sucanat is dissolved. Set aside.
Meanwhile, heat a wok or cast-iron skillet thoroughly on medium. When heated through, add grapeseed oil and onion, and sautÃ© until starting to brown, about 3 minutes. Stir in garlic and cook until fragrant but not brown, about 1 minute. Add rehydrated textured soy protein and cook, stirring occasionally, for 2 minutes. Stir in tomatoes and cook until heated through. Push mixture to the side and pour beaten eggs onto empty side of skillet. Cook eggs until opaque, stirring occasionally, then stir them into soy-tomato mixture. Add reserved sauce mixture, green onions and Thai basil, and combine. Serve with brown rice.
NUTRITIONAL VALUE PER SERVING (1 CUP STIR-FRY + ½ CUP RICE):
Calories: 256 | Calories from Fat: 71 | Protein: 12 g | Carbs: 9 g | Total Fat: 8 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 4 g | Sodium: 239 mg | Cholesterol: 105 mg