Heart-Healthy Perfect Pan-Fried Eggs
Elevate your breakfast game with these Heart-Healthy Perfect Pan-Fried Eggs! This simple yet satisfying recipe is crafted with nutrient-rich extra virgin olive oil, which adds a flavorful twist to traditional fried eggs while keeping things light and wholesome. The eggs are masterfully cooked on low heat under a lid, ensuring perfectly set whites and yolks customized to your preference—no flipping required! A sprinkle of salt and pepper brings out their natural taste, while fresh parsley adds a burst of color and freshness. Ready in just 10 minutes, this quick and nutritious dish is perfect for busy mornings or a wholesome snack, delivering a protein-packed start to your day with minimal effort. Keywords: heart-healthy eggs, olive oil pan-fried eggs, easy breakfast recipes, perfect fried eggs, quick nutritious breakfast.
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Recipe Information
Ingredients
- 2 large eggs
- 1 tablespoon extra virgin olive oil
- 0.25 teaspoon salt
- 0.125 teaspoon black pepper
- 1 tablespoon fresh parsley
Instructions
Crack the eggs into a bowl, being careful not to break the yolks. This will make it easier to slide them into the pan.
Heat a non-stick frying pan over medium-low heat. Add the extra virgin olive oil and allow it to warm up for about 1 minute.
Gently pour each egg into the pan, taking care to keep the yolk intact. You can use a spatula to help slide them in.
Sprinkle salt and black pepper evenly over the eggs.
Cover the pan with a lid. This helps the eggs to cook evenly by trapping the heat and also avoids flipping the eggs, which helps in keeping the yolks intact.
Cook for about 3-4 minutes, or until the whites are set and the yolks are cooked to your liking. For slightly runny yolks, aim for 3 minutes; for firmer yolks, 4 minutes is ideal.
Once done, turn off the heat and remove the lid carefully. Use a spatula to gently transfer the eggs to a plate.
Garnish with freshly chopped parsley for added flavor and freshness before serving.
Nutrition Facts
Calories |
262 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.0 g | 31% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 732 mg | 32% | |
| Total Carbohydrate | 2.4 g | 1% | |
| Dietary Fiber | 0.2 g | 1% | |
| Total Sugars | 0.0 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 63 mg | 5% | |
| Iron | 2.3 mg | 13% | |
| 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.
