Tender Chicken Breast, Tomato, and Egg Scramble
[Chicken Breast, Tomato, and Egg Scramble] Say Goodbye to Diet Worries! Revealing the Secret to Moist, Deliciously Boiled Chicken Breast!
As my daughter is on a diet, I find myself pondering what healthy meals to prepare each evening. It’s challenging to keep her motivated if she eats the same thing every day. Variety is key to making a diet sustainable and enjoyable. When you think of diet-friendly ingredients, ‘chicken breast’ likely tops the list. However, chicken breast can easily become dry and tough if not cooked properly. Today, I’m sharing my secret to perfectly boiled chicken breast that’s both moist and tender, along with a recipe for ‘Chicken Breast, Tomato, and Egg Scramble’ using it. This dish is a delicious and healthy way to stay on track with your fitness goals!
Ingredients for Tender Chicken Breast, Tomato, and Egg Scramble
- 200g Chicken breast
- 1 Tomato (approx. 300g)
- A handful of mini king oyster mushrooms (approx. 60g)
- 5 Cherry tomatoes
- 80g Broccoli
- 2 Bird’s eye chilies (optional)
- 6 cloves Garlic
- Pinch of salt
- 2 Tbsp Olive oil
- Pinch of black pepper
Cooking Instructions
Step 1
Let’s begin preparing the ingredients for our delicious ‘Chicken Breast, Tomato, and Egg Scramble’. We’ll start with the most crucial part: boiling the chicken breast. The key to tender chicken breast is precise cooking time. With a little attention, you can prevent it from becoming tough and dry.
Step 2
If you’re not making a broth with the boiling water, minimizing the water amount is essential to preserve the chicken breast’s natural flavor. For 200g of chicken breast, I used 100ml of water, 6 cloves of thinly sliced garlic, a pinch of salt, and a little black pepper. Once the water starts boiling, reduce the heat to medium-low and simmer for 5 minutes. Then, turn off the heat and let it steep for 10 minutes. This method ensures the chicken breast remains moist and tender.
Step 3
Thanks to this special boiling technique, you’ll experience a wonderfully chewy yet tender texture, completely free from the dryness or toughness often associated with chicken breast. It’s like enjoying a tender chicken breast steak!
Step 4
This is my secret golden ratio and timing, perfected over years of cooking chicken breast! I’m excited to share it with you. Once the chicken breast is perfectly cooked, this dish is practically halfway done.
Step 5
Wash the broccoli thoroughly. I like to soak it briefly in water mixed with a little baking soda and vinegar before rinsing. However, since we’ll be blanching it in salted water anyway, this step is optional. Bring water to a boil with a pinch of salt, add the broccoli, and blanch for just about 1 minute. Then, rinse under cold water and drain. This process helps maintain the broccoli’s vibrant color and crisp texture.
Step 6
I often boil a larger batch of broccoli, portion it, and store it in the refrigerator for easy access. Now that the chicken breast and broccoli are ready, let’s move on to preparing the other ingredients.
Step 7
Cut the tomato into bite-sized pieces, about 1.5cm cubes.
Step 8
Remove the stems from the cherry tomatoes and cut them in half. You can use either regular tomatoes or cherry tomatoes, or a combination of both for added flavor and texture.
Step 9
Thinly slice the garlic cloves and cut the bird’s eye chilies into bite-sized pieces. If you enjoy a bit of heat, feel free to adjust the amount of chili.
Step 10
Trim the stems off the mini king oyster mushrooms. If any mushrooms are large, cut them in half for easier eating.
Step 11
Dice the boiled chicken breast into bite-sized pieces. All our ingredients are now prepped and ready to go!
Step 12
Heat a wok or large skillet over medium heat and add 2 tablespoons of olive oil.
Step 13
Add the sliced garlic and chili to the pan and sauté until fragrant. Once you start smelling the aromatic garlic, it’s time to add the other ingredients.
Step 14
Now, add the prepared chicken breast, tomatoes, cherry tomatoes, broccoli, and mini king oyster mushrooms to the pan. The colorful medley of vegetables looks incredibly appetizing.
Step 15
Season with 1/3 tablespoon of salt and a pinch of black pepper. Stir-fry for about 2-3 minutes, allowing the vegetables to soften slightly and the flavors to meld together. You want them tender-crisp.
Step 16
In a separate bowl, crack 2 eggs. Whisk them together, ensuring the chalazae (the white stringy bits) are removed, and add a pinch of salt. We’re about to make some fluffy scrambled eggs.
Step 17
Pour the whisked eggs into the pan. Using a chopstick or spatula, gently stir and fold the eggs as they cook, creating soft curds. Be careful not to overcook them; they should remain slightly moist. This creates a wonderfully creamy texture.
Step 18
Plate the finished Chicken Breast, Tomato, and Vegetable Egg Scramble attractively. A sprinkle of dried parsley on top adds a nice visual touch. The harmonious blend of chicken breast, tomatoes, and various vegetables creates a balanced flavor profile. The extra virgin olive oil and garlic add a delightful aroma and depth.
Step 19
The subtle heat from the bird’s eye chilies cuts through any richness, adding a refreshing finish. Did you know that tomatoes are more nutritious when cooked? The lycopene content, abundant in red vegetables, increases significantly when tomatoes are heated.
Step 20
Lycopene, a powerful antioxidant found in red vegetables, becomes even more potent when cooked, offering numerous health benefits, much like beta-carotene in carrots. Therefore, sautéing tomatoes in oil is a highly effective cooking method to maximize lycopene absorption.
Step 21
This Chicken Breast, Tomato, and Egg Scramble is not only nutritious and delicious but also a satisfying meal that allows you to diet without feeling deprived. I wholeheartedly recommend this recipe to all of you! 😀
