Egg Skillet

Healthy Living, Recipes

egg-skillet

This vegetarian Egg Skillet recipe is a great breakfast, brunch, lunch or even light dinner. The eggs are cooked in a hearty tomato sauce with zucchini, eggplant and olives.

For many years, folks who were concerned about cholesterol avoided eggs. This thinking has changed, and as recently as 2015, the Dietary Guidelines for Americans removed a 300mg daily upper limit for cholesterol from their recommendations, in line with the American Heart Association and the American College of Cardiology. One egg has 13 essential vitamins and minerals, high-quality protein, and the antioxidants lutein and zeaxanthin for about 70 calories, depending on the size of the egg. Eggs are also one of the few natural foods that are a good source of vitamin D, which was identified as a nutrient of concern for under-consumption and necessary for bone health.

High cholesterol can be managed with a diet that is rich in fruits and vegetables, fiber, eating fatty fish and healthy fats such as those found in avocados and nuts and seeds. Reducing your intake of simple sugars and saturated and trans fats like those found in fried foods and baked goods will also help, along with maintaining or achieving a healthy weight, and being physically active.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1 Tbsp olive oil
  • 4 scallions chopped, plus additional for garnish
  • 1 zucchini chopped
  • 1 small eggplant chopped
  • 1/4 tsp crushed red-pepper flakes
  • 4 garlic cloves minced
  • Black pepper to taste
  • 1 oz Kalamata olives chopped
  • 2 cans (15 oz each) diced tomatoes
  • 8 large eggs

Preparation

In a large skillet, heat the oil over medium-high heat. Add the scallions, zucchini, eggplant and red pepper. Cook until the vegetables soften, about 8 minutes. Add the garlic, black pepper and olives. Cook for 1 minute.

Add the tomatoes. Bring to a simmer. Cook for about 5 minutes.

Reduce heat to medium low. Make 8 wells in the mixture and crack 1 egg into each well. Cover and cook until the eggs are set but the yolks are still runny, about 8 minutes. Serve garnished with additional chopped scallions, if desired.

Yield: 4 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 2 eggs; 1/2 cup vegetables

Calories: 240
Sodium: 250mg
Fat: 15g
Carbohydrates: 12g
Saturated Fat: 3g
Fiber: 3g
Cholesterol: 1mg
Protein: 15g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.