Heart-Healthy Fried Egg with Cheese
Elevate your breakfast game with this Heart-Healthy Fried Egg with Cheese, a nutritious and flavorful start to your day! This recipe pairs a perfectly fried egg, delicately seasoned with salt and pepper, with a melted layer of low-fat cheddar cheese for a protein-packed bite. Sautéed baby spinach adds a vibrant, nutrient-rich touch, while whole grain toast serves as the wholesome base that ties the dish together. Cooked in heart-friendly extra virgin olive oil, this easy breakfast is ready in just under 15 minutes, making it ideal for busy mornings. Perfect for those seeking a healthy yet indulgent option, this dish combines simplicity, taste, and health benefits seamlessly.
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Recipe Information
Ingredients
- 1 piece large egg
- 1 teaspoon extra virgin olive oil
- 1 cup baby spinach
- 1 slice low-fat cheddar cheese
- 1 pinch salt
- 1 pinch black pepper
- 1 slice whole grain bread
Instructions
Start by toasting the whole grain bread in a toaster until it reaches your desired level of crispness.
While the bread is toasting, heat a non-stick skillet over medium heat and add the extra virgin olive oil.
Add the baby spinach to the skillet and sauté for about 2 minutes until it wilts slightly. Remove it from the skillet and set it aside.
Using the same skillet, crack the egg and carefully add it to the pan, ensuring the yolk remains intact.
Cook the egg for approximately 3 to 4 minutes or until the egg white is fully set and the yolk is still slightly runny.
Season the egg with a pinch of salt and black pepper according to your taste.
Place the slice of low-fat cheddar cheese over the egg and cover the pan with a lid for about 1 minute to allow the cheese to melt gently.
Once the cheese is melted, remove the skillet from heat.
On a plate, place the toasted whole grain bread and layer it with the wilted spinach.
Carefully remove the egg with melted cheese from the pan using a spatula and place it over the spinach-topped toast.
Garnish with additional black pepper if desired, and serve immediately for a warm, heart-healthy breakfast.
Nutrition Facts
Calories |
330 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.1 g | 28% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 196 mg | 65% | |
| Sodium | 527 mg | 23% | |
| Total Carbohydrate | 16.0 g | 6% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 2.3 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 294 mg | 23% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 173 mg | 4% | |
*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.
