Eggs Portuguese Style

May 09, 2023May 9, 20230 16
Eggs Portuguese Style
in Breakfast/Brunch

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil
1 medium onion , chopped
1/2 green bell pepper , chopped
1 garlic clove , minced
1 lb zucchini , diced
1/2 cup tomato sauce
1 tablespoon minced parsley
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
3 large eggs
1/4 cup skim milk
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 cup shredded mild cheddar cheese

Nutrision Information

Servings Per Recipe
3-4
Calories
220
Sugar
4g
Fat
14g
Eggs Portuguese Style is a traditional breakfast dish in Portugal that is often enjoyed as a hearty and nutritious meal to start the day. This dish is a flavorful combination of eggs, vegetables, and herbs that is versatile and satisfying. The zucchini and bell pepper add a pop of color and crunch, while the tomato sauce and cheese provide a rich and creamy texture. This dish is a great way to incorporate nutrient-dense foods into your breakfast routine, and can be enjoyed on its own or with a slice of whole grain bread.

Instructions

1.In a medium skillet over medium heat, heat the olive oil.
2.Add the onion and bell pepper, and sauté until the onion is translucent, about 5 minutes.
3.Add the garlic and sauté for another minute.
4.Add the zucchini, tomato sauce, parsley, basil, and oregano to the skillet, and stir to combine.
5.Cover the skillet and cook until the zucchini is soft, about 10 minutes.
6.In a bowl, whisk together the eggs, milk, salt, and pepper.
7.Pour the egg mixture over the zucchini mixture, and stir gently to combine.
8.Cook the eggs until set, about 5 minutes.
9.Sprinkle the shredded cheese over the top of the eggs, cover the skillet, and cook until the cheese is melted, about 2 minutes.

PROS

This dish is a great way to enjoy a high protein breakfast while incorporating vegetables such as zucchini and bell pepper.

This recipe is also low in carbs and high in fiber.

CONS

This dish can be high in sodium due to the tomato sauce and cheese.

It may not be suitable for individuals with lactose intolerance.

HEALTH & BENEFITS

Eggs are a good source of protein and healthy fats that can help with maintaining muscle mass, promoting satiety, and managing blood sugar levels.
The zucchini and bell pepper are rich in vitamins and minerals such as Vitamin C, Vitamin A, and potassium.
The combination of ingredients in this recipe provides a balanced macronutrient profile that can help with maintaining a healthy body weight and supporting overall health.

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