Low Sodium Tomato Egg

Savor the comforting simplicity of Low Sodium Tomato Egg, a quick and wholesome dish that’s perfect for busy weeknights or a light, nourishing meal. This heart-healthy take on the classic Chinese-inspired tomato egg stir-fry combines fluffy scrambled eggs, juicy tomatoes, and aromatic garlic for a burst of fresh flavors, all while keeping sodium levels in check. A drizzle of low-sodium soy sauce and a hint of black pepper provide subtle seasoning without overpowering the natural sweetness of the tomatoes. Ready in just 20 minutes, this protein-packed recipe is not only easy to make but also a versatile option—serve it with steamed rice for a satisfying main or enjoy it solo as a nutritious side. Packed with vibrant colors and simple ingredients, Low Sodium Tomato Egg is proof that healthy eating can be deliciously uncomplicated!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 4 large Eggs
• 2 medium Tomatoes
• 1 clove Garlic
• 2 stalks Green onions
• 1 tablespoon Olive oil
• 1 pinch Ground black pepper
• 1 teaspoon Low-sodium soy sauce (optional for seasoning)

Directions

Step 1

Wash and dice the tomatoes into medium-sized chunks.

Step 2

Finely mince the garlic and chop the green onions. Separate the green and white parts of the green onions.

Step 3

In a medium bowl, crack the eggs and whisk them thoroughly until the whites and yolks are well combined. Set aside.

Step 4

Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.

Step 5

Once the oil is warm, add the minced garlic and white parts of the green onions. Sauté for about 30 seconds until fragrant.

Step 6

Add the diced tomatoes to the pan. Cook for 3-4 minutes, stirring frequently, until the tomatoes soften and release their juices.

Step 7

If using, drizzle 1 teaspoon of low-sodium soy sauce over the tomatoes and stir well to combine. Add a pinch of ground black pepper for flavor, but avoid salt to keep the dish low-sodium.

Step 8

Lower the heat to medium-low and push the tomato mixture to one side of the pan.

Step 9

Pour the whisked eggs into the empty side of the pan. Let the eggs set slightly, then gently stir to scramble them.

Step 10

Once the eggs are mostly cooked but still soft, mix the eggs and tomatoes together in the pan. Cook for another minute, stirring gently to combine the flavors.

Step 11

Remove from heat and sprinkle the green parts of the green onions over the top as a garnish.

Step 12

Serve immediately with steamed rice or on its own for a light meal.

Nutrition Facts

Serving size	(498.1g)

Amount per serving	% Daily Value*
Calories	480.7

Total Fat 33.8g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 1.5g
Cholesterol 744mg	0%
Sodium 466.1mg	0%
Total Carbohydrate 14.8g	0%
Dietary Fiber 3.8g	0%
Total Sugars 7.9g
Protein 28.2g	0%

Vitamin D 164IU	0%
Calcium 164.2mg	0%
Iron 4.7mg	0%
Potassium 944.9mg	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: 63.9%

Protein: 23.7%

Carbs: 12.4%