Low Fat Ovos Mexidos
Start your day on a healthy note with this flavorful recipe for Low Fat Ovos Mexidos, a lighter twist on the classic Portuguese scrambled eggs. Packed with protein from whole eggs and additional egg whites, this dish is enriched with a splash of skim milk for creaminess without the extra calories. Sautéed onions and juicy tomatoes add a burst of savory flavor, while a delicate garnish of fresh cilantro brightens the dish. Cooked in a non-stick skillet with just a spritz of olive oil spray, this recipe is perfect for those seeking a low-fat yet satisfying breakfast or brunch option. Ready in just 20 minutes, it’s a quick and wholesome meal that pairs wonderfully with whole-grain bread for a nutritious start to your day.
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Ingredients
- 4 large Eggs
- 2 large Egg whites
- 3 tablespoons Skim milk
- 1 spray Olive oil spray
- 0.5 medium, finely chopped Onion
- 1 medium, diced Tomato
- 0.25 cup, chopped Fresh cilantro
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Directions
Step 1
In a medium bowl, crack four eggs and add two additional egg whites. Beat together until well combined.
Step 2
Add the skim milk, salt, and black pepper to the beaten eggs. Mix well and set aside.
Step 3
Spray a non-stick skillet with olive oil spray and heat over medium heat.
Step 4
Add the chopped onion to the skillet and sauté for about 2-3 minutes until it softens.
Step 5
Add the diced tomato to the onion and cook for another 2 minutes until the tomato has softened slightly.
Step 6
Reduce the heat to low and pour the egg mixture into the skillet over the vegetables.
Step 7
Gently stir the mixture with a spatula, scraping the bottom of the pan and folding it over itself until the eggs are cooked to your desired consistency.
Step 8
Once the eggs are set but still slightly moist, remove them from the heat. Top with fresh cilantro before serving.
Step 9
Serve warm with your choice of whole grain bread or as is for a light, low-fat meal.
Nutrition Facts
| Serving size | (516.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 424.6 |
| Total Fat 19.7g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 745.4mg | 0% |
| Sodium 2181.5mg | 0% |
| Total Carbohydrate 24.5g | 0% |
| Dietary Fiber 2.4g | 0% |
| Total Sugars 17.1g | |
| Protein 36.2g | 0% |
| Vitamin D 184.2IU | 0% |
| Calcium 214.0mg | 0% |
| Iron 4.6mg | 0% |
| Potassium 819.8mg | 0% |
Source of Calories