Cauliflower and Egg Skillet with Tomatoes and Green Onions
Ingredients:

  • 1 head cauliflower, chopped into florets
  • Ice (for cooling the cauliflower)
  • 3 large eggs
  • 2 tomatoes, diced
  • 3-4 green onions, chopped
  • 3 tablespoons sour cream (preferably full-fat for keto)
  • Black pepper, to taste
  • Dried garlic, to taste
  • Salt, to taste
  • 1-2 tablespoons vegetable oil (or olive oil, for a healthier option)

Instructions:

  1. Prepare the Cauliflower:
    • Bring a large pot of salted water to a boil.
    • Add the cauliflower florets and cook for about 3-4 minutes until they are just tender.
    • Drain the cauliflower and immediately transfer it to a bowl of ice water to stop the cooking process. This will help retain the cauliflower’s firmness. Drain and set aside.
  2. Cook the Eggs:
    • In a small bowl, beat the eggs with a pinch of salt and pepper.
    • Heat 1 tablespoon of vegetable or olive oil in a skillet over medium heat.
    • Pour the beaten eggs into the skillet, stirring occasionally, until they are scrambled to your liking. Remove the eggs from the skillet and set aside.
  3. Cook the Vegetables:
    • In the same skillet, add a little more oil if needed and sauté the green onions and diced tomatoes until the tomatoes soften, about 3-4 minutes.
    • Add the drained cauliflower florets to the skillet and season with salt, black pepper, and dried garlic to taste. Stir to combine and cook for another 2-3 minutes.
  4. Combine and Serve:
    • Return the scrambled eggs to the skillet, mixing them with the cauliflower and vegetables.
    • Remove from heat and stir in the sour cream until everything is well coated.
    • Serve immediately, garnished with additional green onions if desired.

Nutritional Information (Approximate per Serving):

  • Calories: 210 kcal
  • Total Fat: 15g
    • Saturated Fat: 5g
  • Cholesterol: 165mg
  • Sodium: 280mg
  • Total Carbohydrates: 8g
    • Dietary Fiber: 3g
    • Net Carbohydrates: 5g
  • Protein: 9g

Tips and Benefits:

  1. Keto-Friendly: This dish is low in carbohydrates, making it ideal for a ketogenic diet. The use of cauliflower as a base instead of potatoes or other higher-carb vegetables keeps the carb count low.
  2. High in Nutrients: Cauliflower is rich in vitamins C and K, as well as fiber, which supports digestion and overall health.
  3. Customizable: Feel free to add other low-carb vegetables like bell peppers or spinach. You can also substitute the sour cream with Greek yogurt for a protein boost.
  4. Meal Prep: This dish can be made ahead of time and stored in the fridge for up to 3 days. Simply reheat in a skillet or microwave.
  5. Healthy Fats: Using full-fat sour cream and eggs provides healthy fats that help keep you satiated, essential for a keto diet.
  6. Quick and Easy: This recipe is perfect for a quick breakfast, lunch, or dinner, providing a satisfying meal in under 30 minutes.

Enjoy your delicious and healthy Cauliflower and Egg Skillet with Tomatoes and Green Onions!