Low Fat Egg Masala
Indulge in the rich, comforting flavors of Low Fat Egg Masala, a classic Indian dish reimagined for healthier eating without compromising on taste. This hearty recipe combines tender boiled eggs with a fragrant, spiced tomato-onion gravy made using minimal oil, thanks to a clever use of cooking spray. Packed with aromatic spices like cumin, coriander, and garam masala, and brightened with fresh cilantro and a splash of lemon juice, this dish is an irresistible balance of heat, tang, and earthiness. Ready in just 45 minutes, it’s the perfect low-fat, high-flavor option for weeknight dinners. Serve it hot with steamed rice or whole wheat rotis for a satisfying, guilt-free meal!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 6 large Eggs
- 1 large Onion
- 2 large Tomato
- 3 Garlic cloves
- 1 inch piece Ginger
- 1 Green chili
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Garam masala
- 0.75 teaspoon Salt
- 1 cup Water
- 2 tablespoons Fresh cilantro
- 1 tablespoon Lemon juice
- 1 as needed Cooking spray
Instructions
Begin by hard-boiling the eggs: Place eggs in a pot and cover them with water. Bring to a boil over medium heat, then remove from heat and cover the pot for 12 minutes. Drain and cool the eggs under running cold water, then peel and set aside.
Dice the onion, tomatoes, and finely chop the garlic, ginger, and green chili. Set these aside for cooking.
Spray a non-stick skillet lightly with cooking spray and place it over medium heat.
Add the chopped onions and sauté until they turn translucent, approximately 5-6 minutes.
Add the chopped garlic, ginger, and green chili to the onions, and sauté for another 2 minutes until fragrant.
Mix in the chopped tomatoes, and cook for about 5 minutes until the tomatoes become soft and mushy.
Stir in the coriander powder, cumin powder, red chili powder, turmeric powder, and salt. Cook the mixture for 2-3 minutes, allowing the spices to blend beautifully with the tomatoes.
Carefully add the water and let the mixture simmer for about 10 minutes, stirring occasionally to prevent sticking.
While the gravy simmers, cut the boiled eggs into halves or quarters.
Gently place the egg pieces into the simmering gravy and cook for another 5 minutes, ensuring the eggs soak in the flavors.
Finish with a sprinkle of garam masala and fresh lemon juice over the dish, stirring gently to combine.
Garnish with freshly chopped cilantro before serving.
Serve the Low Fat Egg Masala hot with steamed rice or whole wheat rotis.
Nutrition Facts
Calories |
728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 1116 mg | 372% | |
| Sodium | 5704 mg | 248% | |
| Total Carbohydrate | 67.5 g | 25% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 41.9 g | ||
| Protein | 46.5 g | 93% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 343 mg | 26% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1699 mg | 36% | |
*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.
