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Egg Bhurji

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Makes: 2 servings

This savory Indian egg dish, made with chili pepper and ginger among other ingredients, is sure to add some spice to your day.

Ingredients

3 eggs    
4 egg whites    
red chili powder (optional) 1 mL ¼ tsp
canola oil 5 mL 1 tsp
1 green chili pepper, chopped    
chopped onion 125 mL ½ cup
chopped tomato 250 mL 1 cup
frozen peas 250 mL 1 cup
piece of ginger, grated 2.5 cm 1 inch
garam masala powder 2 mL ½ tsp
chopped fresh cilantro 5 mL 1 tsp

Directions

  1. Beat eggs and egg whites in a bowl. Add the chili powder, if using. Set aside.
  2. In a fry pan, heat oil over medium heat. Add the chili pepper and onion and cook until soft. About 3 minutes.
  3. Add the tomatoes, peas, ginger and garam masala. Cook for 3 minutes.
  4. Add the egg mixture and stir while cooking for 3 to 5 minutes. Sprinkle with cilantro and serve immediately.

© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007.
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Nutritional Information: per serving (1 ½ cups/375 mL) Calories: 263 Protein: 22 g Fat: 10 g Saturated fat: 3 g Dietary cholesterol: 279 mg Carbohydrate: 21 g Dietary fibre: 5 g Sodium: 261 mg Potassium: 613 mg

Copyright © Dietitians of Canada 2013. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.