Tender Chicken Breast, Tomato, and Egg Stir-fry (Diet-Friendly)
A Healthy and Satisfying Meal: Chicken Breast Stir-fry with Tomatoes and Eggs for Diet and Low-Carb High-Fat Diets
Experience a burst of moisture with every bite! This recipe features a delightful tomato and egg stir-fry generously packed with finely minced chicken breast. The garlic butter infusion creates a wonderfully tender texture, banishing any hint of dryness. The combination of savory chicken breast, fresh tomatoes, and fluffy eggs is simply irresistible. This dish is a hearty and satisfying meal perfect for anyone on a diet, offering plenty of nutrition without the heaviness. It’s also an excellent option for a low-carb, high-fat lifestyle. Enjoy a healthy and delicious meal with minimal effort!
Ingredients- 2 ripe tomatoes
- 4 large eggs
- Pinch of herb salt (adjust to taste)
- 1 chicken breast (approx. 150-200g)
- 2 Korean green chilies (optional, adjust to spice preference)
- 4 cloves garlic
- 1 Tbsp ghee butter (or regular butter)
Cooking Instructions
Step 1
Begin by preparing your tomatoes. Wash them thoroughly under running water and gently pat dry with a paper towel. Remove the core and dice them into roughly bite-sized, chunky pieces.
Step 2
Crack the 4 eggs into a bowl. Add a pinch of herb salt. Whisk the eggs thoroughly with a fork or whisk, ensuring the chalazae (egg white strings) are broken up and the yolk and white are well combined into a smooth mixture. Aim for a uniform consistency.
Step 3
Take your chicken breast and butterfly it by slicing horizontally to create thin cutlets. This technique helps to make the chicken breast thinner, reducing cooking time and ensuring tenderness.
Step 4
Further slice these thin cutlets into 5 equal pieces, making them even thinner. The thinner you slice them, the easier they will be to mince and the more tender they will be when cooked.
Step 5
Place the thinly sliced chicken breast on a cutting board and finely mince it using a sharp knife. Season the minced chicken breast with a pinch of herb salt to enhance its flavor and prepare it for cooking. Let it marinate briefly.
Step 6
Now, let’s start stir-frying. Heat a pan over medium-low heat. Add the minced garlic and ghee butter. Sauté them together, stirring constantly, until the butter melts and the garlic becomes fragrant, being careful not to burn the garlic.
Step 7
Add the seasoned minced chicken breast to the fragrant garlic butter. Spread the chicken breast evenly in the pan and stir-fry, allowing it to absorb the flavors of the garlic butter.
Step 8
Cook the chicken breast until it is fully cooked through, meaning no pinkness remains. This should take about 2-3 minutes. Ensure the chicken is cooked evenly to achieve the best texture.
Step 9
Once the chicken breast is cooked, add the diced tomatoes to the pan. Finely chop the Korean green chilies (removing seeds if you prefer less heat) and add them to the pan for a touch of spice. (Adjust or omit the chilies based on your spice preference.)
Step 10
Stir-fry the tomatoes and chicken breast together until the tomatoes begin to soften. Season with salt very lightly, or skip it altogether if you prefer. The goal is to highlight the natural savory notes of the ingredients and the sweetness of the tomatoes. (You can adjust the seasoning later to your liking.)
Step 11
Once the ingredients are combined, pour the whisked eggs into one side of the pan. As the edges of the egg begin to set, pour the rest of the egg mixture over the ingredients.
Step 12
Cook the eggs like scrambled eggs, gently stirring with a spatula or chopsticks to create soft curds. Once the eggs are fully cooked and fluffy, your delicious Chicken Breast, Tomato, and Egg Stir-fry is ready! Serve immediately and enjoy this healthy, flavorful dish. It’s perfect as a side dish or a light, satisfying meal.
