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 sautéed green onions mingling with the fresh, juicy tomatoes and fragrant basil, creating a symphony of flavors that transport you straight to the sun-kissed Mediterranean coast. Each bite is a celebration of simplicity and freshness, making it an ideal side dish for breakfast, brunch, or even a light dinner.

With only 165 calories per serving, this dish is not only delicious but also guilt-free. The combination of protein from the eggs and the vibrant vegetables ensures you’re fueling your body with essential nutrients while enjoying a satisfying meal. Whether you’re cooking for yourself or impressing guests, Mediterranean Eggs are sure to be a hit!

So grab your frying pan and whisk, and let’s dive into this easy yet flavorful recipe that will brighten your day and tantalize your taste buds!

Ingredients

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

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
Protein29.67%
Fat58.94%
Carbs11.39%

Properties

Glycemic Index
51
Glycemic Load
0.77
Inflammation Score
-6
Nutrition Score
15.576086915058%

Flavonoids

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

Nutrients percent of daily need

Calories:164.57kcal
8.23%
Fat:10.84g
16.67%
Saturated Fat:3.16g
19.76%
Carbohydrates:4.71g
1.57%
Net Carbohydrates:2.95g
1.07%
Sugar:2.12g
2.36%
Cholesterol:327.36mg
109.12%
Sodium:131.28mg
5.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.27g
24.55%
Vitamin K:69.06µg
65.77%
Selenium:27.15µg
38.79%
Vitamin B2:0.45mg
26.29%
Vitamin A:1080.42IU
21.61%
Iron:3.68mg
20.43%
Phosphorus:197.83mg
19.78%
Folate:63.95µg
15.99%
Manganese:0.31mg
15.54%
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
11.44%
Vitamin E:1.69mg
11.29%
Calcium:108.89mg
10.89%
Potassium:341.63mg
9.76%
Zinc:1.42mg
9.48%
Magnesium:33.51mg
8.38%
Copper:0.15mg
7.47%
Fiber:1.76g
7.05%
Vitamin B1:0.06mg
4.29%
Vitamin B3:0.56mg
2.81%