Low Sodium Tomato Egg
Savor the simple, wholesome flavors of this Low Sodium Tomato Egg recipe, a light and healthy twist on the classic Chinese Tomato Egg dish. Perfect for a quick and easy meal, this recipe combines fluffy scrambled eggs with tender, juicy tomatoes, sautéed garlic, and fragrant green onions—all brought together with a subtle splash of optional low-sodium soy sauce for added depth without the extra salt. Ready in just 20 minutes, this budget-friendly and heart-healthy dish is ideal for those seeking low-sodium recipes that don’t compromise on taste. Enjoy it as a standalone dish or pair it with steamed rice for a nutritious, comforting meal that’s perfect for any time of day!
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Recipe Information
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)
Instructions
Wash and dice the tomatoes into medium-sized chunks.
Finely mince the garlic and chop the green onions. Separate the green and white parts of the green onions.
In a medium bowl, crack the eggs and whisk them thoroughly until the whites and yolks are well combined. Set aside.
Heat a non-stick pan over medium heat and add 1 tablespoon of olive oil.
Once the oil is warm, add the minced garlic and white parts of the green onions. Sauté for about 30 seconds until fragrant.
Add the diced tomatoes to the pan. Cook for 3-4 minutes, stirring frequently, until the tomatoes soften and release their juices.
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.
Lower the heat to medium-low and push the tomato mixture to one side of the pan.
Pour the whisked eggs into the empty side of the pan. Let the eggs set slightly, then gently stir to scramble them.
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.
Remove from heat and sprinkle the green parts of the green onions over the top as a garnish.
Serve immediately with steamed rice or on its own for a light meal.
Nutrition Facts
Calories |
481 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.8 g | 43% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 466 mg | 20% | |
| Total Carbohydrate | 14.8 g | 5% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 7.9 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 164 mg | 13% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 945 mg | 20% | |
*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.
