Mediterranean Diet Sunshine Egg
Brighten up your day with the Mediterranean Diet Sunshine Egg, a vibrant and nutrient-packed dish that’s as delicious as it is wholesome. Perfect for breakfast, brunch, or even a light lunch, this recipe highlights the essence of Mediterranean cooking with its fresh, heart-healthy ingredients like cherry tomatoes, baby spinach, red bell pepper, and a drizzle of extra-virgin olive oil. The eggs are gently cooked amidst sautéed vegetables and crowned with crumbled feta cheese and fragrant parsley for a Mediterranean flair. Quick and easy to prepare in just 20 minutes, this one-pan wonder is seasoned with garlic, salt, and black pepper for a perfectly balanced flavor. Serve it with whole-grain bread or a crisp green salad to round out this colorful, satisfying meal that’s packed with protein, vitamins, and bold Mediterranean flavors.
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Recipe Information
Ingredients
- 2 large Eggs
- 6 pieces Cherry tomatoes
- 1 cup Baby spinach
- 0.25 piece Red bell pepper
- 1 tablespoon Extra-virgin olive oil
- 1 clove Garlic
- 1 ounce Feta cheese
- 1 tablespoon Fresh parsley
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Prepare your ingredients: halve the cherry tomatoes, thinly slice the red bell pepper, mince the garlic, and crumble the feta cheese.
Heat a non-stick skillet over medium heat and add the olive oil.
Once the olive oil is warm, add the minced garlic. Sauté for 30 seconds until fragrant, being careful not to burn.
Add the red bell pepper slices, and cook for 2-3 minutes, stirring occasionally until they soften.
Add the cherry tomatoes and baby spinach to the skillet. Cook for another 2 minutes, stirring gently, until the spinach wilts and the tomatoes soften slightly.
Push the vegetables to the edges of the skillet to create a well in the center. Crack the eggs into the well, being careful not to break the yolks.
Season the eggs and vegetables with salt and black pepper. Cover the skillet with a lid and cook for 3-4 minutes, or until the eggs are cooked to your preferred doneness.
Remove the skillet from heat. Sprinkle crumbled feta cheese and freshly chopped parsley over the top.
Serve immediately with a slice of whole-grain bread or alongside a small mixed green salad for a complete Mediterranean-style meal.
Nutrition Facts
Calories |
380 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 397 mg | 132% | |
| Sodium | 1088 mg | 47% | |
| Total Carbohydrate | 10.0 g | 4% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 4.2 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 251 mg | 19% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 511 mg | 11% | |
*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.
