Heart-Healthy Classic Egg Fry
Elevate your breakfast game with this ‘Heart-Healthy Classic Egg Fry’—a nutrient-packed twist on the traditional egg dish. Perfect for busy mornings, this recipe comes together in just 20 minutes and features an irresistible combination of vibrant, sautéed vegetables like baby spinach, red bell peppers, and cherry tomatoes, crowned with perfectly cooked eggs nestled in the mix. Seasoned with a hint of salt and pepper, and garnished with fresh parsley, each bite bursts with flavor and wholesomeness. Pair it with creamy avocado spread on toasted whole-grain bread for a fiber-rich and satisfying side. Minimal olive oil keeps this recipe light, while the abundance of colorful veggies and healthy fats makes it a heart-smart choice for starting your day right. Ideal for anyone looking for a quick, delicious, and nutritious breakfast, this dish also caters to clean-eating enthusiasts. Whether you’re meal-prepping or cooking to impress, this savory skillet creation is guaranteed to shine.
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Recipe Information
Ingredients
- 2 pieces large eggs
- 1 teaspoon olive oil
- 1 cup baby spinach
- 4 pieces cherry tomatoes
- 0.25 cup red bell pepper
- 2 tablespoons red onion
- 1 tablespoon fresh parsley
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 whole avocado
- 1 slice whole-grain bread
Instructions
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat.
Slice the red onion and chop the red bell pepper and parsley.
Add the chopped red onion and bell pepper to the skillet. Sauté for about 3 minutes until softened.
Slice the cherry tomatoes in half and add them to the skillet along with the baby spinach. Cook for another 2 minutes until the spinach wilts.
Create two small wells in the vegetable mixture and crack an egg into each well.
Season the eggs with 0.25 teaspoon each of salt and black pepper.
Cover the skillet with a lid and let the eggs cook for about 4-5 minutes, or until they reach your preferred level of doneness.
In the meantime, toast a slice of whole-grain bread.
Mash 0.5 avocado in a small bowl and add a pinch of salt and pepper.
Spread the mashed avocado over the toasted bread.
Once the eggs are cooked, use a spatula to carefully transfer the vegetable and egg mixture onto a plate.
Sprinkle with fresh parsley and serve with the avocado toast on the side.
Nutrition Facts
Calories |
498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.6 g | 47% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 878 mg | 38% | |
| Total Carbohydrate | 30.8 g | 11% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 6.2 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 129 mg | 10% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 855 mg | 18% | |
*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.
