Mediterranean Diet Classic Egg Fry
Elevate your breakfast game with the Mediterranean Diet Classic Egg Fry, a vibrant dish bursting with rich flavors and wholesome ingredients. Perfectly cooked eggs are nestled amidst a medley of sautéed spinach, cherry tomatoes, garlic, black olives, and red onion, all infused with the golden goodness of extra-virgin olive oil. A crumble of tangy feta cheese melts into the warm dish, creating a creamy contrast to the fresh, crisp veggies. Finished with a sprinkle of aromatic basil leaves, this quick and easy recipe is ready in just 20 minutes, making it the ideal start to your day or a light, nutrient-packed lunch. With its Mediterranean-inspired flair, this egg fry combines heart-healthy fats, colorful produce, and delightful textures, aligning effortlessly with the principles of a nutritious Mediterranean diet.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 2 tablespoons extra-virgin olive oil
- 2 cups fresh spinach leaves
- 1 cup cherry tomatoes
- 0.5 cup feta cheese
- 0.25 cup black olives
- 2 cloves garlic
- 0.5 medium red onion
- 0.5 teaspoon sea salt
- 0.25 teaspoon ground black pepper
- 0.25 cup fresh basil leaves
Instructions
Begin by preparing the vegetables. Slice the garlic cloves thinly, cut the cherry tomatoes in halves, chop the red onion finely, and slice the black olives. Set all the ingredients aside.
In a medium non-stick skillet, heat 1 tablespoon of extra-virgin olive oil over medium heat.
Once the oil is hot, add the sliced garlic and chopped red onion. Sauté for 1-2 minutes until fragrant and the onion begins to soften.
Add the fresh spinach to the pan and sauté until it is wilted, approximately 2 minutes.
Add the halved cherry tomatoes and sliced black olives to the pan. Cook for another 2 minutes, stirring occasionally.
Season the vegetables with sea salt and ground black pepper. Stir well and remove the vegetable mixture from the pan, setting it aside.
In the same skillet, add the remaining tablespoon of olive oil and spread it evenly across the surface.
Crack the eggs directly into the pan, ensuring they are spaced evenly. Cook until the egg whites are just set and the yolks remain runny, about 2-3 minutes.
Sprinkle the crumbled feta cheese over the eggs, allowing it to slightly melt.
Gently slide the sautéed vegetables back into the pan alongside the eggs.
Allow everything to cook together on low heat for an additional minute until warmed through.
Remove the skillet from heat and transfer the eggs and vegetables onto serving plates.
Garnish with fresh basil leaves and serve immediately. Enjoy your Mediterranean Diet Classic Egg Fry!
Nutrition Facts
Calories |
830 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.4 g | 86% | |
| Saturated Fat | 20.5 g | 102% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 811 mg | 270% | |
| Sodium | 2591 mg | 113% | |
| Total Carbohydrate | 24.5 g | 9% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 6.9 g | ||
| Protein | 38.8 g | 78% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 604 mg | 46% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1043 mg | 22% | |
*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.
