Low Fat Scrambled Eggs with Tomato Sauce
Start your day with a wholesome, nutritious twist on a breakfast classic—Low Fat Scrambled Eggs with Tomato Sauce. This quick and satisfying dish combines velvety, protein-packed scrambled eggs made lighter with skim milk and a touch of non-stick cooking spray, paired with a vibrant, herbaceous tomato sauce bursting with the flavors of sautéed garlic, onion, and fresh basil. Perfect for two and ready in just 25 minutes, this recipe is a low-fat, high-flavor option that’s both healthy and delicious. Serve the fluffy scrambled eggs topped with or alongside the rich tomato sauce for a beautifully balanced meal that’s ideal for breakfast, brunch, or even a light dinner. With its minimal oil, fresh ingredients, and simple preparation, this dish is perfect for anyone looking for a healthy, low-calorie recipe that doesn’t compromise on taste.
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Ingredients
- 4 large eggs
- 2 tablespoons skim milk
- 2 sprays non-stick cooking spray
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 medium tomatoes
- 1 clove garlic
- 1 teaspoon olive oil
- 1 tablespoon fresh basil
- 0.5 medium onion
Directions
Step 1
Dice the tomatoes and finely chop the onion and garlic.
Step 2
In a small saucepan over medium heat, add 1 teaspoon of olive oil.
Step 3
Once the oil is hot, add the chopped onion and garlic. Sauté for about 3-4 minutes until the onion becomes translucent.
Step 4
Add the diced tomatoes to the saucepan and stir well. Cook for another 5 minutes until the tomatoes soften.
Step 5
Season the tomato mixture with a pinch of salt and pepper. Stir in the chopped fresh basil and set aside.
Step 6
Crack the eggs into a mixing bowl and add skim milk, half a teaspoon of salt, and a quarter teaspoon of pepper. Whisk until well combined.
Step 7
Spray a non-stick skillet with two sprays of the cooking spray and place over medium-low heat.
Step 8
Pour the egg mixture into the skillet. Allow eggs to set slightly before stirring gently with a spatula.
Step 9
Continue to cook the eggs, stirring occasionally, until they are fully set but still moist, about 5-7 minutes.
Step 10
Remove the scrambled eggs from the heat and serve immediately with the fresh tomato sauce on the side or drizzled over the top.
Nutrition Facts
| Serving size | (575.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 517.5 |
| Total Fat 34.4g | 0% |
| Saturated Fat 8.5g | 0% |
| Polyunsaturated Fat 1.5g | |
| Cholesterol 744.9mg | 0% |
| Sodium 1489.7mg | 0% |
| Total Carbohydrate 21.8g | 0% |
| Dietary Fiber 4.3g | 0% |
| Total Sugars 12.3g | |
| Protein 29.6g | 0% |
| Vitamin D 177.5IU | 0% |
| Calcium 206.1mg | 0% |
| Iron 4.6mg | 0% |
| Potassium 1038.2mg | 0% |
Source of Calories