Heart-Healthy Huevo Frito
Elevate your breakfast game with this Heart-Healthy Huevo Frito, a lighter, nutrient-packed twist on the classic fried egg dish. This quick and easy recipe features a perfectly cooked egg fried in just a touch of heart-smart olive oil, paired with wilted baby spinach for an extra dose of greens. Served atop a slice of toasted whole-grain bread and topped with juicy fresh tomato slices and creamy avocado, this dish is as satisfying as it is wholesome. Ready in just 10 minutes, it’s a perfect way to kickstart your day with a balanced, fiber-rich, and delicious breakfast. Whether you’re looking to support cardiovascular wellness or simply want a flavorful start to your morning, this nutritious recipe delivers on both taste and health.
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Ingredients
- 1 large Egg
- 0.5 teaspoons Olive oil
- 1 cup Fresh baby spinach
- 1 slice Whole grain bread
- 0.125 teaspoons Salt
- 0.125 teaspoons Black pepper
- 0.5 medium, sliced Fresh tomatoes
- 0.25 sliced Avocado
Directions
Step 1
Heat a small non-stick skillet over medium-low heat and add 0.5 teaspoons of olive oil, swirling it to coat the bottom of the pan.
Step 2
Crack a large egg into a cup or small bowl to ensure no shell pieces are in it.
Step 3
Gently pour the egg into the skillet and let it cook undisturbed for about 2-3 minutes, or until the whites are mostly set.
Step 4
While the egg is cooking, place 1 cup of fresh baby spinach around the edges of the skillet to wilt. Stir occasionally to ensure even cooking.
Step 5
Simultaneously, toast 1 slice of whole-grain bread until golden brown.
Step 6
Once the egg whites are cooked and the yolk is at your desired doneness, remove the egg from heat.
Step 7
Season the egg with 0.125 teaspoons each of salt and black pepper.
Step 8
Arrange the wilted spinach on a serving plate alongside the toasted bread.
Step 9
Top the toast with 0.5 medium fresh tomato (sliced) and 0.25 sliced avocado.
Step 10
Place the fried egg on top of the toast or alongside it, based on your preference.
Step 11
Serve immediately and enjoy your heart-healthy breakfast!
Nutrition Facts
| Serving size | 177.3 grams (177.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 265 |
| Total Fat 16.80g | 22% |
| Saturated Fat 3.50g | 18% |
| Polyunsaturated Fat 3.30g | |
| Cholesterol 220mg | 73% |
| Sodium 541mg | 24% |
| Total Carbohydrate 17.50g | 6% |
| Dietary Fiber 3.80g | 14% |
| Total Sugars 3.80g | |
| Protein 12.00g | 24% |
| Vitamin D 54IU | 269% |
| Calcium 85mg | 7% |
| Iron 3mg | 14% |
| Potassium 421mg | 9% |
Source of Calories