Heart-Healthy Classic Egg Fry

Transform your morning routine with this Heart-Healthy Classic Egg Fry, a vibrant, nutrient-packed recipe that’s perfect for jumpstarting your day. This quick and easy dish features perfectly cooked eggs nestled in a colorful medley of sautéed baby spinach, cherry tomatoes, red bell peppers, and red onions, all brought together with the rich, heart-healthy flavor of olive oil. Served alongside creamy avocado spread on toasted whole-grain bread, this meal is as satisfying as it is good for you. Ready in just 20 minutes, it’s a delightful way to enjoy a protein-rich, fiber-filled breakfast or brunch that’s low in saturated fat and brimming with fresh vegetables and wholesome ingredients. For an extra pop of flavor, garnish with a sprinkle of fresh parsley and prepare to savor every bite!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

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

Directions

Step 1

Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat.

Step 2

Slice the red onion and chop the red bell pepper and parsley.

Step 3

Add the chopped red onion and bell pepper to the skillet. Sauté for about 3 minutes until softened.

Step 4

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.

Step 5

Create two small wells in the vegetable mixture and crack an egg into each well.

Step 6

Season the eggs with 0.25 teaspoon each of salt and black pepper.

Step 7

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.

Step 8

In the meantime, toast a slice of whole-grain bread.

Step 9

Mash 0.5 avocado in a small bowl and add a pinch of salt and pepper.

Step 10

Spread the mashed avocado over the toasted bread.

Step 11

Once the eggs are cooked, use a spatula to carefully transfer the vegetable and egg mixture onto a plate.

Step 12

Sprinkle with fresh parsley and serve with the avocado toast on the side.

Nutrition Facts

Serving size	372.2 grams (372.2g)

Amount per serving	% Daily Value*
Calories	498

Total Fat 36.60g	47%
Saturated Fat 7.10g	36%
Polyunsaturated Fat 2.70g
Cholesterol 372mg	124%
Sodium 878mg	38%
Total Carbohydrate 30.80g	11%
Dietary Fiber 9.80g	35%
Total Sugars 6.20g
Protein 18.10g	36%

Vitamin D 80IU	400%
Calcium 129mg	10%
Iron 5mg	28%
Potassium 855mg	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.

Source of Calories

Fat: 62.7%

Protein: 13.8%

Carbs: 23.5%