Tomato and Egg Stir Fry
Good nutritional profile
Chinese home-style scrambled eggs stir-fried with soft tomatoes.
Tomato and egg stir fry is one of the most common home dishes in China: soft-scrambled eggs folded into tomato wedges cooked down with a little sugar, salt and green onion, and eaten with rice. A 225 g plate has about 220 kcal, 10 g protein and 16 g fat, mostly from the frying oil, plus 7 g of sugars. With a 150 g bowl of steamed rice the meal comes to about 415 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.4g | 7.9% |
| Fat | 7.1g | 10.1% |
| Carbs | 4.3g | 1.4% |
| Simple Sugars | 1.5g | Estimate |
| Complex Carbs | 1.9g | Estimate |
| Fiber | 0.9g | 3.6% |
| Water | 83g | 3.3% |
| Calories | 97 | 4.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.6 | g | 8.0% |
| Monounsaturated | 2.05 | g | 8.2% |
| Polyunsaturated | 2.98 | g | 22.9% |
| Omega-3 | 0.894 | g | Estimate |
| DHA | 17 | mg | 1.9% |
| Omega-6 | 2.086 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.95 | mg |
| Vitamin E | 0.93 | mg |
| Selenium | 9.28 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 66.5 | mcg | 7.4% |
| vitamin B1 | 0.029 | mg | 2.4% |
| vitamin B2 | 0.131 | mg | 10.1% |
| vitamin B3 | 0.374 | mg | 2.3% |
| vitamin B6 | 0.08 | mg | 4.7% |
| vitamin B9 | 18.9 | mcg | 4.7% |
| vitamin B12 | 0.228 | mcg | 9.5% |
| vitamin C | 5.95 | mg | 6.6% |
| vitamin D | 0.542 (22 IU) | mcg | 3.6% |
| vitamin E | 0.928 | mg | 6.2% |
| vitamin K | 19.9 | mcg | 16.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 27.1 | mg | 2.7% |
| iron | 0.778 | mg | 4.3% |
| magnesium | 11.9 | mg | 3.0% |
| phosphorus | 77.2 | mg | 11.0% |
| potassium | 211 | mg | 8.1% |
| sodium | 339 | mg | 14.7% |
| zinc | 0.52 | mg | 4.7% |
| copper | 0.065 | mg | 7.2% |
| manganese | 0.092 | mg | 4.0% |
| selenium | 9.28 | mcg | 16.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 103 | mg | 14.7% | 136% |
| Isoleucine | 215 | mg | 15.4% | 151% |
| Leucine | 345 | mg | 12.6% | 120% |
| Lysine | 295 | mg | 14.0% | 130% |
| Methionine | 207 | mg | 19.7% | 190% |
| Phenylalanine | 385 | mg | 22.0% | 198% |
| Threonine | 187 | mg | 17.8% | 158% |
| Tryptophan | 55 | mg | 19.6% | 176% |
| Valine | 272 | mg | 14.9% | 144% |
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Recipe
See full recipeIngredients
- Eggs, large 4 (200 g)
- Ripe tomatoes 3 medium (450 g)
- Vegetable oil 2 tbsp
- Sugar 2 tsp
- Salt 3/4 tsp (5 g)
- Green onions 2 (30 g)
- Water 3 tbsp
Instructions
- 1
Cut the tomatoes into wedges, removing the hard cores; slice the green onions, keeping the white and green parts apart.
- 2
Beat the eggs with a pinch of the salt until smooth.
- 3
Heat 1.5 tbsp of the oil in a wok over high heat, pour in the eggs and stir gently for 30-40 seconds until just set in soft curds; transfer to a plate.
- 4
Add the remaining oil and the green onion whites to the wok and stir-fry for 20 seconds.
- 5
Add the tomatoes and stir-fry for 2 minutes, then add the water, sugar and remaining salt and cook for 2-3 minutes until the tomatoes soften into a light sauce.
- 6
Return the eggs to the wok and fold them through the sauce for 30 seconds.
- 7
Scatter over the green onion tops and serve hot with rice.