Mediterranean Eggs

Vegetarian
Gluten Free
Dairy Free
Health score
8%
Mediterranean Eggs
15 min.
2
165kcal

Suggestions


Welcome to a delightful culinary experience with our Mediterranean Eggs! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for those following a vegetarian, gluten-free, and dairy-free lifestyle, these eggs are a quick and nutritious option that can be prepared in just 15 minutes.

Imagine the aroma of fresh basil mingling with the sweetness of ripe tomatoes and the crunch of green onions, all coming together in a harmonious blend. This recipe is a celebration of Mediterranean flavors, offering a light yet satisfying side dish that pairs beautifully with any main course or can stand alone as a healthy snack.

With only 165 calories per serving, you can indulge guilt-free while enjoying a rich source of protein and healthy fats. The simplicity of the ingredients allows the natural flavors to shine, making it an ideal choice for busy weeknights or leisurely weekend brunches. Whether you're looking to impress guests or simply treat yourself, Mediterranean Eggs are sure to become a favorite in your kitchen.

So grab your frying pan and whisk, and let’s dive into this deliciously easy recipe that promises to bring a taste of the Mediterranean right to your table!

Ingredients

  •  eggs fat-free
  • tablespoon basil dried fresh chopped
  • 0.3 cup spring onion chopped
  • servings pepper freshly ground
  • 0.8 cup tomatoes chopped
  • teaspoon vegetable oil 

Equipment

  • frying pan
  • whisk
  • spatula

Directions

  1. Heat oil in 8-inch nonstick skillet over medium heat. Cook onions in oil 2 minutes, stirring occasionally. Stir in tomato and basil. Cook about 1 minute, stirring occasionally, until tomato is heated through.
  2. Beat eggs thoroughly with fork or wire whisk; pour over tomato mixture.
  3. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist.
  4. Sprinkle with pepper.

Nutrition Facts

Calories165kcal
Protein29.65%
Fat58.89%
Carbs11.46%

Properties

Glycemic Index
51
Glycemic Load
0.77
Inflammation Score
-6
Nutrition Score
15.601739095605%

Flavonoids

Naringenin
0.38mg
Kaempferol
0.22mg
Myricetin
0.07mg
Quercetin
1.66mg

Nutrients percent of daily need

Calories:164.7kcal
8.23%
Fat:10.84g
16.68%
Saturated Fat:3.16g
19.76%
Carbohydrates:4.74g
1.58%
Net Carbohydrates:2.97g
1.08%
Sugar:2.12g
2.36%
Cholesterol:327.36mg
109.12%
Sodium:131.29mg
5.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.28g
24.56%
Vitamin K:69.14µg
65.85%
Selenium:27.16µg
38.79%
Vitamin B2:0.45mg
26.29%
Vitamin A:1080.69IU
21.61%
Iron:3.68mg
20.46%
Phosphorus:197.91mg
19.79%
Folate:63.96µg
15.99%
Manganese:0.32mg
15.85%
Vitamin B5:1.43mg
14.26%
Vitamin B12:0.78µg
13.05%
Vitamin C:10.02mg
12.15%
Vitamin D:1.76µg
11.73%
Vitamin B6:0.23mg
11.45%
Vitamin E:1.69mg
11.29%
Calcium:109.11mg
10.91%
Potassium:342.29mg
9.78%
Zinc:1.42mg
9.48%
Magnesium:33.6mg
8.4%
Copper:0.15mg
7.5%
Fiber:1.77g
7.1%
Vitamin B1:0.06mg
4.3%
Vitamin B3:0.56mg
2.81%