Low Sodium Ovo Mexido (Brazilian Scrambled Eggs)

Elevate your breakfast game with these Low Sodium Ovo Mexido, a Brazilian twist on scrambled eggs that's both heart-healthy and packed with flavor. This vibrant dish combines fluffy eggs whisked with low-fat milk, sautéed onions, garlic, and juicy tomatoes, all gently cooked to perfection in unsalted butter and a touch of olive oil. Fresh parsley and a hint of black pepper enhance the dish with aromatic brightness, making for a satisfying, nutrient-rich start to your day. With no added salt, this recipe is perfect for those seeking a low-sodium option without compromising on taste. Ready in just 20 minutes, this savory, protein-packed dish pairs beautifully with toast or a side of fresh greens for a wholesome and delicious meal.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 4 large Eggs
• 2 tablespoons Low-fat milk
• 1 tablespoon Unsalted butter
• 0.5 whole Medium onion, finely chopped
• 1 whole Garlic clove, minced
• 1 medium Tomato, diced
• 2 tablespoons Fresh parsley, chopped
• 0.25 teaspoon Fresh black pepper
• 1 teaspoon Olive oil

Directions

Step 1

Crack the eggs into a mixing bowl and whisk them together with the low-fat milk until well blended and fluffy.

Step 2

Heat a non-stick skillet over medium heat and add the olive oil and unsalted butter. Let the butter melt completely.

Step 3

Add the finely chopped onion to the skillet and sauté for about 3 minutes or until the onion becomes translucent.

Step 4

Stir in the minced garlic and cook for another 1 minute until fragrant, being careful not to burn it.

Step 5

Add the diced tomato and cook for an additional 2-3 minutes until the tomato softens.

Step 6

Reduce the heat to low and pour the egg mixture into the skillet. Let the eggs sit for a few seconds before you start to gently stir with a spatula.

Step 7

Continuously stir the eggs, being careful not to overcook as you want them to be soft and slightly runny.

Step 8

As the eggs begin to set, stir in fresh black pepper to taste.

Step 9

Once the eggs are cooked to your desired level, remove the skillet from the heat.

Step 10

Sprinkle chopped fresh parsley over the eggs and gently fold it in before serving.

Step 11

Serve immediately while hot, and enjoy your low sodium ovo mexido with toast or your preferred side.

Nutrition Facts

Serving size	(447.8g)

Amount per serving	% Daily Value*
Calories	585.4

Total Fat 46.1g	0%
Saturated Fat 15.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 777.4mg	0%
Sodium 314.7mg	0%
Total Carbohydrate 15.1g	0%
Dietary Fiber 3.2g	0%
Total Sugars 7.8g
Protein 28.5g	0%

Vitamin D 176.6IU	0%
Calcium 203.6mg	0%
Iron 4.9mg	0%
Potassium 748.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 70.4%

Protein: 19.3%

Carbs: 10.2%