In this dish, cauliflower and mushrooms are both anti-carcinogenic due to the bioactive compounds they possess. Cauliflower provides sulforaphane, which could inhibit the growth of cancer cells. Mushrooms are rich in a strong antioxidant called ergothioneine, which potentially provides the anti-cancer properties.
Additionally, cauliflower and carrots are sources of dietary fiber, which helps in preventing constipation and improving gut health and therefore suitable for colon cancer survivors who need weight management. Eggs have high nutritional value and serve as a source of high-quality protein, assisting us in obtaining sufficient essential nutrients throughout the day.
1. Heat a pan with medium heat. When the pan is hot, add 1/2 tablespoon of oil and allow it to heat for 30-60 seconds.
2. Put the whisked eggs in. Stir fry until it is not runny. Take it out for later use.
3. Keep heating the pan. Add the garlic and mushroom and stir fry until the mushroom is slightly browned.
4. Then, add the cauliflower florets, carrots, and 1/4 cup of water. Put the lid on and allow it to cook for around 2 minutes.
5. Remove the lid. Add the eggs and salt into it. Stir fry until the ingredients are all cooked.
6. Serve and enjoy!
7. Video: ▶️Stir-fried Cauliflower with Eggs, Mushrooms and Carrots
Nutrition information
Serving size: 392 g (for 2 persons)
Nutrient contents for each person:
|
Energy |
167kcal |
|
Protein |
11.2g |
|
Total fat |
10g |
|
Saturated fat |
2.7g |
|
Trans fat |
0.1g |
|
Carbohydrate |
9.1g |
| Dietary fiber | 2.7g |
| Sugar | 3.8g |
|
Sodium |
285mg |
Prepared by Mr. Leung David Chung Wai (Food & Nutritional Science student, HKU)
Reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)
