By Courtney Kim, Dietetic Intern
In South Korea, steamed eggs are a popular dish known for their soft, smooth texture. Steamed eggs are commonly enjoyed as one of many side dishes, known as banchan, during lunch or dinner in Korean cuisine. This simple recipe is great for vegetarians looking for a gentle, easily digestible dish packed with protein. The smooth texture of this dish is also ideal for people experiencing mucositis or esophagitis [i]. In addition, steamed eggs are perfect for those who are busy or tired since it only takes five minutes to make. Give this recipe a try for a quick delicious dish that is satisfying to eat!
Ingredient Highlight:
Eggs: Despite concerns about eggs raising cholesterol levels and increasing the risk of heart problems, studies have shown that eggs are not associated with heart disease. Eggs are a rich source of valuable nutrients. They provide high-quality protein, containing all the essential amino acids. Additionally, eggs are abundant in essential vitamins such as A, B12, and D, along with folate, phosphorus, choline, and selenium, which help prevent chronic diseases [ii].
Carrots: Carrots offer numerous health benefits. Known for their abundant vitamin A content, carrots provide a significant amount of vitamin C, supporting the immune system and possessing anti-inflammatory properties. Vitamin A is crucial for maintaining eye health [iii]. Scientific research has found a potential correlation between consuming carrots and reducing the risk of certain cancers, including mouth, pharynx, larynx, and breast cancers, due to the presence of carotenoids in carrots [iv, v]. Also, carrots contain fiber, promoting regular bowel movements [iii, v].
Recipe, 1 serving, 4 minutes
Ingredients
- 2 eggs
- ⅓ cup of minced carrots
- ¼ cup of chopped scallions
- 1 tsp of sesame oil
- Salt to taste
- Pepper taste
Instructions:
- Finely dice the carrots and scallions.
- Crack 2 eggs into a mixing bowl, adding a pinch of salt. Whisk the eggs until the yolks and whites are fully combined.
- Incorporate 5 ounces of water into the beaten eggs and mix.
- Strain the egg mixture through a colander to ensure a soft and fluffy texture.
- Coat the interior of a microwave-safe bowl with 1 teaspoon of sesame oil to prevent sticking.
- Pour the egg mixture into the prepared bowl, and add the diced carrots, scallions, and a dash of black pepper.
- Microwave the mixture for 2 minutes.
- After 2 minutes, carefully remove the bowl from the microwave and gently stir the egg mixture with a fork.
- Then continue to cook for an additional 2 minutes in the microwave, or until the eggs are set with a slight jiggle in the center.
Notes
- Steamed eggs typically complement rice and other vegetable sides like spinach, adding more texture and flavor to your meal. Usually, carrots and scallions are used for this recipe, but the vegetables can be substituted based on preference. Cheese can also be added to the egg mixture to increase calories and fat, if needed.
References:
[i] Eating Hints: Before, During and After Cancer Treatment. National Cancer Institute. December 2022. Accessed February 14, 2024. https://www.cancer.gov/publications/patient-education/eatinghints.pdf.
[ii] Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904
[iii] Ahmad T, Cawood M, Iqbal Q, et al. Phytochemicals in Daucus carota and Their Health Benefits—Review Article. Foods. 2019;8(9):424. doi:10.3390/foods809042
[iv] Ojobor CC, O’Brien GM, Siervo M, Ogbonnaya C, Brandt K. Carrot Intake is Consistently Negatively Associated with Cancer Incidence: A Systematic Review and Meta-Analysis of Prospective Observational Studies. Critical Reviews in Food Science and Nutrition. Published online December 17, 2023:1-13. doi:10.1080/10408398.2023.2287176 [v] The Latest Research on Cancer-Fighting Carrots. American Institute for Cancer Research. September 8, 2016. Accessed February 14, 2024. https://www.aicr.org/news/the-latest-research-on-cancer-fighting-carrots/.
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