Heart-Healthy Steamed Egg

Delight in the velvety texture and nourishing benefits of Heart-Healthy Steamed Egg, a simple yet elegant dish perfect for a light meal or wholesome side. Crafted with two large eggs and low-sodium vegetable broth, this recipe transforms into a silky custard-like treat, thanks to the unique step of straining the egg mixture. Gently steamed to perfection and topped with aromatic green onions, a dash of black pepper, and an optional hint of sesame oil, this dish is rich in protein while being low in sodium and cholesterol-friendly. With a quick prep time of just 5 minutes and a cook time of 12 minutes, this steamed egg recipe is a time-saving, nutritious addition to any heart-conscious diet. Perfect for those seeking healthy, flavorful, and satisfying options, this dish pairs seamlessly with steamed rice or fresh greens for a balanced and complete meal.

Nutriscore Rating: 74/100

Prep Time:5 mins

Cook Time:12 mins

Total Time:17 mins

Servings: 1

Ingredients

• 2 large Eggs
• 1 cup Low-sodium vegetable broth
• 1 teaspoon Olive oil
• 1 stalk (finely chopped) Green onions
• 1 pinch Ground black pepper
• 0.25 teaspoon Sesame oil (optional)

Directions

Step 1

Crack the eggs into a medium-sized bowl and whisk them until smooth and fully combined.

Step 2

Add the low-sodium vegetable broth to the eggs and whisk again to create an even mixture.

Step 3

Strain the egg mixture through a fine mesh sieve into another bowl to remove lumps and create a silky texture.

Step 4

Lightly coat a heatproof bowl or ramekin with olive oil to prevent sticking.

Step 5

Pour the strained egg mixture into the prepared container, leaving about half an inch of space from the top to prevent overflow while steaming.

Step 6

Cover the bowl tightly with plastic wrap or aluminum foil to prevent condensation from dripping onto the eggs during steaming.

Step 7

Prepare a steamer by bringing 1–2 inches of water to a boil in a pot with a steaming rack.

Step 8

Place the covered bowl onto the steamer rack carefully and reduce the heat to medium-low for gentle steaming.

Step 9

Steam the egg mixture for about 10–12 minutes, or until the eggs are just set and have a custard-like consistency.

Step 10

Remove the bowl from the steamer using oven mitts and let it cool slightly for 1–2 minutes.

Step 11

Garnish the steamed egg with finely chopped green onions, a pinch of ground black pepper, and a drop of sesame oil, if desired.

Step 12

Serve warm as a heart-healthy side dish or light meal.

Nutrition Facts

Serving size	370.2 grams (370.2g)

Amount per serving	% Daily Value*
Calories	300

Total Fat 24.70g	32%
Saturated Fat 5.40g	27%
Polyunsaturated Fat 1.30g
Cholesterol 372mg	124%
Sodium 285mg	12%
Total Carbohydrate 4.90g	2%
Dietary Fiber 0.40g	1%
Total Sugars 1.70g
Protein 12.80g	26%

Vitamin D 82IU	410%
Calcium 77mg	6%
Iron 2mg	12%
Potassium 381mg	8%

*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.

Source of Calories

Fat: 75.8%

Protein: 17.5%

Carbs: 6.7%