Heart-Healthy Steamed Egg
Delight in the simple elegance of Heart-Healthy Steamed Egg, a nourishing dish that combines silky texture and subtle flavors for a guilt-free dining experience. This recipe transforms basic ingredients into a velvety custard with the help of low-sodium vegetable broth and a gentle steaming technique, perfect for promoting cardiovascular wellness. With only 5 minutes of prep time and minimal ingredients—like olive oil, green onions, and a touch of black pepper—this quick, one-serving dish is ideal for busy days or health-conscious meals. The optional sesame oil drizzle adds a hint of nuttiness, while the finely chopped green onions provide a fresh, aromatic finish. Serve it warm as a wholesome side dish or light entrée that’s low in sodium and packed with protein. Perfect for anyone seeking heart-healthy recipes, easy steamed egg ideas, or delicious low-sodium meal options.
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Recipe Information
Ingredients
- 2 large Eggs
- 1 cup Low-sodium vegetable broth
- 1 teaspoon Olive oil
- 1 stalk (finely chopped) Green onions
- 1 pinch Ground black pepper
- 0.25 teaspoon Sesame oil (optional)
Instructions
Crack the eggs into a medium-sized bowl and whisk them until smooth and fully combined.
Add the low-sodium vegetable broth to the eggs and whisk again to create an even mixture.
Strain the egg mixture through a fine mesh sieve into another bowl to remove lumps and create a silky texture.
Lightly coat a heatproof bowl or ramekin with olive oil to prevent sticking.
Pour the strained egg mixture into the prepared container, leaving about half an inch of space from the top to prevent overflow while steaming.
Cover the bowl tightly with plastic wrap or aluminum foil to prevent condensation from dripping onto the eggs during steaming.
Prepare a steamer by bringing 1–2 inches of water to a boil in a pot with a steaming rack.
Place the covered bowl onto the steamer rack carefully and reduce the heat to medium-low for gentle steaming.
Steam the egg mixture for about 10–12 minutes, or until the eggs are just set and have a custard-like consistency.
Remove the bowl from the steamer using oven mitts and let it cool slightly for 1–2 minutes.
Garnish the steamed egg with finely chopped green onions, a pinch of ground black pepper, and a drop of sesame oil, if desired.
Serve warm as a heart-healthy side dish or light meal.
Nutrition Facts
Calories |
300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.7 g | 32% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 285 mg | 12% | |
| Total Carbohydrate | 4.9 g | 2% | |
| Dietary Fiber | 0.4 g | 1% | |
| Total Sugars | 1.7 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 77 mg | 6% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 381 mg | 8% | |
*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.
