Low Fat Scrambled Eggs with Tomato Sauce
Start your day right with this delightful recipe for Low Fat Scrambled Eggs with Tomato Sauce, a healthy twist on a classic breakfast dish. Featuring protein-packed eggs whisked with creamy skim milk, these fluffy scrambled eggs are cooked to perfection using non-stick cooking spray for a guilt-free indulgence. The star of the dish is the vibrant homemade tomato sauce, bursting with the rich flavors of sautéed tomatoes, garlic, onion, and a touch of olive oil, all brightened with fresh basil. Perfect for a quick 25-minute meal, this recipe combines high-quality ingredients and simple techniques for a nutritious breakfast or light lunch that doesn’t compromise on flavor. Serve these tender eggs alongside or beneath the savory tomato sauce for a wholesome plate that’s sure to satisfy. Keywords: low-fat breakfast, scrambled eggs, tomato sauce recipe, healthy breakfast ideas.
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Recipe Information
Ingredients
- 4 large eggs
- 2 tablespoons skim milk
- 2 sprays non-stick cooking spray
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 medium tomatoes
- 1 clove garlic
- 1 teaspoon olive oil
- 1 tablespoon fresh basil
- 0.5 medium onion
Instructions
Dice the tomatoes and finely chop the onion and garlic.
In a small saucepan over medium heat, add 1 teaspoon of olive oil.
Once the oil is hot, add the chopped onion and garlic. Sauté for about 3-4 minutes until the onion becomes translucent.
Add the diced tomatoes to the saucepan and stir well. Cook for another 5 minutes until the tomatoes soften.
Season the tomato mixture with a pinch of salt and pepper. Stir in the chopped fresh basil and set aside.
Crack the eggs into a mixing bowl and add skim milk, half a teaspoon of salt, and a quarter teaspoon of pepper. Whisk until well combined.
Spray a non-stick skillet with two sprays of the cooking spray and place over medium-low heat.
Pour the egg mixture into the skillet. Allow eggs to set slightly before stirring gently with a spatula.
Continue to cook the eggs, stirring occasionally, until they are fully set but still moist, about 5-7 minutes.
Remove the scrambled eggs from the heat and serve immediately with the fresh tomato sauce on the side or drizzled over the top.
Nutrition Facts
Calories |
214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 373 mg | 124% | |
| Sodium | 640 mg | 28% | |
| Total Carbohydrate | 10.7 g | 4% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 5.9 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 107 mg | 8% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 520 mg | 11% | |
*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.
