APPETIZING ADVENTURES 

Savory Egg & Mung Bean Sprouts Omelette

• Prep Time: 10 minutes

• Cook Time: 10 minutes

• Servings: 2 servings (3 eggs each)

 

 

Ingredients

 

The Egg Mixture

• 6 large eggs

• 1 tsp MCT oil

• 1 pinch salt

 

The Aromatics & Veggies

• 1/3 to 1/2 lb mung bean sprouts (either de-headed & rooted, or restaurant-quality long sprouts)

• 1 large shallot, sliced very thin

• 1/8 cup carrot, grated

• 1/8 cup red bell pepper, sliced very thin

• 2 green onions, sliced thinly on an angle

 

The Sauce & Seasoning Blend

• 1 tsp oyster sauce

• 1 tsp soy sauce

• 1/2 tsp onion powder

• 1/2 tsp garlic powder

 

Cooking Fats

• 1 tsp MCT oil (for the pan)

• 1 1/2 tbsp fresh ghee

 

 

Directions

 

1. Prep Work

1. Clean the sprouts: If you are not using high-quality pre-cleaned restaurant sprouts, carefully pick through them to remove the heads and tails.

2. Organize the vegetables: Gather all your prepared shallots, carrots, bell peppers, and green onions into separate small ingredient piles or bowls so they are ready to drop into the pan quickly.

3. Preheat the broiler: Turn your oven's broiler setting to High so it is ready for the final step.

 

2. Whip the Eggs & Seasoning

1. In a medium bowl, beat the 6 eggs together with 1 teaspoon of MCT oil and a pinch of salt. Set aside.

2. In a small cup, mix the oyster sauce, soy sauce, onion powder, and garlic powder together into a unified seasoning blend.

 

3. Stir-Fry the Veggies

1. Place a non-stick frying pan over medium-high heat. Add 1 1/2 tablespoons of fresh ghee and 1 teaspoon of MCT oil.

2. Toss in the thinly sliced shallots, stirring constantly to prevent them from burning.

3. Once the shallots begin to soften and turn slightly limp, add the mung bean sprouts to the pan. Keep stirring continuously.

4. Add the grated carrot and sliced red bell pepper. Stir-fry for another minute.

5. Just before you pour the eggs in, toss the angled green onions into the vegetable mixture.

6. At this point dribble in the oyster sauce, soy sauce and a tiny grind of black or white pepper.

 

4. Cook the Eggs & Broil

1. Turn down the heat: Lower the stovetop heat to about a 6 or 7 (on a 1 to 10 scale).

2. Pour and tilt: Pour the beaten egg mixture evenly over the stir-fried vegetables. Let it cook for a couple of minutes.

3. Work the edges: Start gently lifting the edges of the cooked egg with a spatula, tilting the pan slightly so any raw, liquid egg runs underneath.

4. Broil to finish: Once the scramble looks fully set around the edges but the middle is still a bit soft and glossy, transfer the entire oven-safe pan under your preheated broiler. Keep a very close eye on it so it doesn't get too hot or burn, pulling it out as soon as the top is perfectly set.
   
   Pro Tip:
   I like to hold the pan by the handle and give it little bursts of heat by holding under broiler and then checking to make sure nothing is burning and voila!
    

   5. Fold the outer two edges of the omelette toward the middle to form the omelette, and slide out 

       onto a plate and serve.

 

Nutritional Information (Estimated)

Values are calculated using standard USDA database parameters for raw ingredients and cooking fats.

 

NutrientPer Serving (1/2 Recipe / 3 Eggs)Total Recipe (2 Servings)

Calories406 kcal811 kcal

Fat29.5 g59.1 g

Total Carbs13.8 g27.5 g

Dietary Fiber2.3 g4.6 g

Net Carbs11.5 g22.9 g

Protein22.8 g45.6 g