Low Fat Tomato Egg
Savor the vibrant flavors of this quick and easy Low Fat Tomato Egg recipe, a wholesome, protein-packed meal perfect for busy weeknights or light lunches. Featuring juicy tomatoes sautéed with fragrant garlic and green onions, this dish is elevated by fluffy scrambled eggs cooked to perfection with minimal oil, thanks to a light coating of cooking spray. Seasoned with just a touch of low-sodium soy sauce, salt, and pepper, it strikes the perfect balance of savory and fresh. Ready in just 20 minutes, this low-fat recipe is not only healthy but also brimming with comforting, homestyle flavors. Serve it on its own or pair it with steamed rice or crusty bread for a satisfying, low-calorie meal that delights the palate.
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Ingredients
- 3 large Eggs
- 2 medium Tomatoes
- 2 cloves Garlic
- 2 stalks Green onions
- 1 teaspoon Low-sodium soy sauce
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 second spray Cooking spray
Directions
Step 1
Crack the eggs into a medium bowl and beat them lightly with a fork. Set aside.
Step 2
Dice the tomatoes into small chunks and mince the garlic. Thinly slice the green onions, separating the green and white parts.
Step 3
Heat a non-stick skillet over medium heat and coat it lightly with cooking spray.
Step 4
Add the minced garlic and the white part of the green onions to the skillet. Sauté for 30 seconds until fragrant.
Step 5
Add the diced tomatoes to the skillet. Sprinkle with salt and black pepper, and cook for 3-4 minutes until the tomatoes break down slightly and release their juices.
Step 6
Reduce the heat to low. Push the tomato mixture to one side of the skillet.
Step 7
Pour the beaten eggs into the empty side of the skillet. Let them sit for about 10 seconds, then gently stir and scramble until just set but still slightly runny.
Step 8
Combine the eggs with the tomato mixture. Add the low-sodium soy sauce and stir gently to mix everything together.
Step 9
Top with the green parts of the sliced green onions and serve immediately.
Nutrition Facts
| Serving size | (440.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 290.2 |
| Total Fat 15.3g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 558mg | 0% |
| Sodium 1575.6mg | 0% |
| Total Carbohydrate 15.6g | 0% |
| Dietary Fiber 4.0g | 0% |
| Total Sugars 7.8g | |
| Protein 22.5g | 0% |
| Vitamin D 123IU | 0% |
| Calcium 143.6mg | 0% |
| Iron 4.1mg | 0% |
| Potassium 877.1mg | 0% |
Source of Calories