This simple low-glycemic meal of yam and egg stew with steamed broccoli is truly nutritious, delicious and satisfying.
Yam is a fibrous, starchy vegetable native to West African countries. It is a rich source of potassium, which is crucial for maintaining blood pressure. Eggs are a source of quality protein and vitamin D, while broccoli provides vitamin C and folates. This low glycaemic meal will leave you feeling satisfied, nourished and energised.
Serves 1 | Prep time: 5 mins | Cook time: 20 mins
Ingredients
- 100g yam, chopped into medium cubes
- 2 large eggs, beaten
- 1 large spring onion, bulb and stalk separated and chopped
- 1 teaspoon olive oil
- ¼ teaspoon garlic powder
- 140g cherry tomatoes, finely chopped
- ½ teaspoon paprika
- ¼ teaspoon dried oregano
- 95g fresh broccoli, steamed
How to Cook
- Place yam in a medium saucepan with around 300ml of water and season with salt. Cook over medium heat for 15 minutes or until the yam is tender. Drain and keep warm.
- Add olive oil to a large non-stick frying pan over medium heat. Once hot, add chopped spring onion bulb (white part), oregano, paprika and chopped cherry tomatoes. Fry for five minutes, then add the garlic powder.
- Add the beaten eggs and frequently stir to scramble. Season with a pinch of salt, add the chopped spring onion stalk (green part) and take the pan off the heat.
- Serve boiled yam with egg stew and broccoli. Garnish with chilli flakes or black pepper for extra heat if you wish.
Yam and Egg Stew with Steamed Broccoli
- Prep Time: 5
- Cook Time: 20
- Total Time: 25 minutes
- Yield: Serves 1
- Cuisine: Nigerian
Description
This low glycemic meal of yam with egg stew and broccoli is nourishing, delicious and satisfying!
Ingredients
Scale
- 100g yam, chopped into medium cubes
- 2 large eggs, beaten
- 1 large spring onion, bulb and stalk separated and chopped
- 1 teaspoon olive oil
- ¼ teaspoon garlic powder
- 140g cherry tomatoes, finely chopped
- ½ teaspoon paprika
- ¼ teaspoon dried oregano
- 95g fresh broccoli, steamed
Instructions
- Place yam in a medium saucepan with around 300ml of water and season with salt. Cook over medium heat for 15 minutes or until the yam is tender. Drain and keep warm.
- Add olive oil to a large non-stick frying pan over medium heat. Once hot, add chopped spring onion bulb (white part), oregano, paprika and chopped cherry tomatoes. Fry for five minutes, then add the garlic powder.
- Add the beaten eggs and frequently stir to scramble. Season with a pinch of salt, add the chopped spring onion stalk (green part) and take the pan off the heat.
- Serve boiled yam with egg stew and broccoli. Garnish with chilli flakes or black pepper for extra heat if you wish.
Nutrition
- Serving Size: Per Serving
- Calories: 421
- Sugar: 8.5g
- Fat: 16.6g
- Saturated Fat: 4.5g
- Carbohydrates: 44g
- Fiber: 11.1g
- Protein: 23.4g
Keywords: Yam, Eggs, Broccoli
