Mediterranean Diet Steamed Egg
Elevate your breakfast or brunch game with this Mediterranean Diet Steamed Egg recipe, a delightful fusion of Asian-inspired cooking techniques and vibrant Mediterranean flavors. Crafted with protein-rich eggs whisked with water for an irresistibly silky, custard-like texture, this dish is steamed to perfection and adorned with a medley of halved cherry tomatoes, sliced kalamata olives, and aromatic herbs like fresh parsley and oregano. A finishing drizzle of sautéed garlic-infused olive oil enhances the natural flavors while adding an extra layer of Mediterranean flair. Ready in just over 20 minutes, this wholesome, low-carb option is bursting with heart-healthy ingredients and is best served warm with a side of whole-grain bread or a crisp salad. Perfect for anyone seeking easy, nutrient-dense recipes that align with a Mediterranean diet lifestyle!
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Recipe Information
Ingredients
- 4 large eggs
- 100 ml water
- 1 tablespoon extra virgin olive oil
- 1 clove garlic, finely minced
- 6 cherry tomatoes, halved
- 6 kalamata olives, pitted and sliced
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon fresh oregano, chopped
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
In a medium mixing bowl, crack the eggs and whisk them lightly until the yolks and whites are just combined. Avoid overwhisking to prevent air bubbles.
Add the water to the whisked eggs and stir gently until fully mixed. Season the mixture with sea salt and black pepper, then set aside.
Prepare a heat-proof bowl or shallow dish that will fit into your steamer or steamer basket. Brush the dish with the olive oil to prevent sticking.
Pour the egg mixture into the prepared dish. Arrange the halved cherry tomatoes and sliced kalamata olives on top of the egg mixture.
Bring water to a simmer in a pot or wok large enough to hold the steamer basket. Place the dish of egg mixture into the steamer basket, cover with a lid, and steam over medium heat for about 10 minutes.
Check for doneness by gently poking the center of the steamed eggs with a toothpick or knife. The eggs should be set but still have a silky, custard-like texture.
While the eggs are steaming, heat a small pan over low heat and sauté the minced garlic in a little olive oil until fragrant, about 1 minute.
When the eggs are done, remove the dish from the steamer. Drizzle the sautéed garlic and olive oil mixture over the top.
Garnish with freshly chopped parsley and oregano before serving. Serve warm on its own or with a side of whole-grain bread or salad.
Nutrition Facts
Calories |
697 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.3 g | 68% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 2919 mg | 127% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 15.7 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 263 mg | 20% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1818 mg | 39% | |
*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.
