Heart-Healthy Scrambled Eggs with Tomato Sauce
Start your day with a vibrant and nourishing breakfast featuring Heart-Healthy Scrambled Eggs with Tomato Sauce! This flavorful recipe combines fluffy egg whites, fresh baby spinach, and creamy avocado with a homemade tomato sauce bursting with the goodness of ripe tomatoes, garlic, and fragrant basil. Cooked in heart-friendly olive oil, this dish packs protein, healthy fats, and essential nutrients, making it perfect for a guilt-free meal. Ready in just 35 minutes, this easy-to-follow recipe is ideal for busy mornings or a light dinner. Garnish with avocado for an extra boost of creaminess and enjoy a delicious, wholesome meal that’s as good for your heart as it is satisfying. Perfect for those seeking healthy breakfast ideas or tasty low-fat egg recipes!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 0.5 cup onion, finely chopped
- 2 cloves garlic, minced
- 2 cups ripe tomatoes, diced
- 2 tablespoons basil, fresh and chopped
- 1 teaspoon oregano, dried
- 0.5 teaspoon black pepper, freshly ground
- 0.25 teaspoon salt
- 8 units egg whites
- 0.25 cup skim milk
- 1 cup baby spinach, fresh
- 0.5 unit avocado, sliced
Instructions
Heat olive oil in a medium skillet over medium heat.
Add the finely chopped onion and sauté for about 3-4 minutes until it becomes transparent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced tomatoes to the skillet and cook until they break down and the mixture thickens slightly, about 5-7 minutes.
Mix in the fresh basil, dried oregano, black pepper, and salt. Reduce the heat to low and let the sauce simmer while you prepare the eggs.
In a separate bowl, whisk together the egg whites and skim milk until well combined and slightly frothy.
Spray a non-stick pan with cooking spray and place it over medium heat.
Pour the egg white mixture into the pan, stirring gently with a spatula as the eggs begin to set.
Add the fresh baby spinach to the eggs and continue to cook, stirring until the eggs are fully cooked and the spinach is wilted.
Serve the scrambled eggs topped with the homemade tomato sauce.
Garnish the dish with sliced avocado for added creaminess and heart-healthy fats.
Enjoy your Heart-Healthy Scrambled Eggs with Tomato Sauce while they are warm.
Nutrition Facts
Calories |
551 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.4 g | 34% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1112 mg | 48% | |
| Total Carbohydrate | 48.0 g | 17% | |
| Dietary Fiber | 14.1 g | 50% | |
| Total Sugars | 22.1 g | ||
| Protein | 38.8 g | 78% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 242 mg | 19% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 2397 mg | 51% | |
*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.
