Heart-Healthy Scrambled Eggs with Tomato Sauce
Elevate your breakfast routine with our Heart-Healthy Scrambled Eggs with Tomato Sauce—a nourishing, flavorful dish that’s as delicious as it is good for you. This recipe features fluffy, protein-packed egg whites cooked with vibrant baby spinach, all topped with a rich, homemade tomato sauce bursting with the fresh flavors of ripe tomatoes, garlic, and basil. A touch of creamy avocado completes this heart-friendly meal, providing healthy fats and a luxuriously smooth finish. Perfect for a quick yet satisfying meal, this recipe is low in fat, high in nutrients, and ready in just 35 minutes. Whether you're looking to start your day right or enjoy a light lunch, these scrambled eggs deliver on taste, nutrition, and simplicity in every bite!
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Ingredients
- 1 tablespoon olive oil
- 0.5 cup onion, finely chopped
- 2 cloves garlic, minced
- 2 cups ripe tomatoes, diced
- 2 tablespoons basil, fresh and chopped
- 1 teaspoon oregano, dried
- 0.5 teaspoon black pepper, freshly ground
- 0.25 teaspoon salt
- 8 units egg whites
- 0.25 cup skim milk
- 1 cup baby spinach, fresh
- 0.5 unit avocado, sliced
Directions
Step 1
Heat olive oil in a medium skillet over medium heat.
Step 2
Add the finely chopped onion and sauté for about 3-4 minutes until it becomes transparent.
Step 3
Stir in the minced garlic and cook for another minute until fragrant.
Step 4
Add the diced tomatoes to the skillet and cook until they break down and the mixture thickens slightly, about 5-7 minutes.
Step 5
Mix in the fresh basil, dried oregano, black pepper, and salt. Reduce the heat to low and let the sauce simmer while you prepare the eggs.
Step 6
In a separate bowl, whisk together the egg whites and skim milk until well combined and slightly frothy.
Step 7
Spray a non-stick pan with cooking spray and place it over medium heat.
Step 8
Pour the egg white mixture into the pan, stirring gently with a spatula as the eggs begin to set.
Step 9
Add the fresh baby spinach to the eggs and continue to cook, stirring until the eggs are fully cooked and the spinach is wilted.
Step 10
Serve the scrambled eggs topped with the homemade tomato sauce.
Step 11
Garnish the dish with sliced avocado for added creaminess and heart-healthy fats.
Step 12
Enjoy your Heart-Healthy Scrambled Eggs with Tomato Sauce while they are warm.
Nutrition Facts
| Serving size | (1038.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 551.1 |
| Total Fat 26.4g | 0% |
| Saturated Fat 4.1g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 1.8mg | 0% |
| Sodium 1112.1mg | 0% |
| Total Carbohydrate 48.0g | 0% |
| Dietary Fiber 14.1g | 0% |
| Total Sugars 22.1g | |
| Protein 38.8g | 0% |
| Vitamin D 26.8IU | 0% |
| Calcium 242.4mg | 0% |
| Iron 3.8mg | 0% |
| Potassium 2397.0mg | 0% |
Source of Calories