Mediterranean Diet Steamed Egg

Indulge in the light, protein-packed simplicity of Mediterranean Diet Steamed Egg, a culinary fusion of velvety steamed eggs and bold Mediterranean flavors. This recipe transforms a humble egg custard into a vibrant dish with juicy cherry tomatoes, briny kalamata olives, and a fragrant drizzle of sautéed garlic in extra virgin olive oil. Seasoned with fresh parsley, oregano, and a pinch of sea salt, this dish is elevated yet easy to prepare in just 22 minutes. The eggs are steamed to silky perfection, creating a delicate, custard-like texture that pairs beautifully with crusty whole-grain bread or a crisp side salad. Perfect for a nutritious breakfast, light lunch, or satisfying snack, this dish embodies the heart-healthy principles of the Mediterranean diet while bringing restaurant-quality elegance to your table.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:12 mins

Total Time:22 mins

Servings: 2

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Pour the egg mixture into the prepared dish. Arrange the halved cherry tomatoes and sliced kalamata olives on top of the egg mixture.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

When the eggs are done, remove the dish from the steamer. Drizzle the sautéed garlic and olive oil mixture over the top.

Step 9

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

Serving size	1016.8 grams (1016.8g)

Amount per serving	% Daily Value*
Calories	697

Total Fat 53.30g	68%
Saturated Fat 10.40g	52%
Polyunsaturated Fat 0.00g
Cholesterol 744mg	248%
Sodium 2919mg	127%
Total Carbohydrate 35.40g	13%
Dietary Fiber 12.60g	45%
Total Sugars 15.70g
Protein 31.00g	62%

Vitamin D 160IU	800%
Calcium 263mg	20%
Iron 8mg	45%
Potassium 1819mg	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.

Source of Calories

Fat: 64.4%

Protein: 16.6%

Carbs: 19.0%