Breakfast$
Fried Eggs
Juicy fried eggs on a toasted slice of whole-grain bread with a runny yolk, for a perfect and balanced breakfast.
Prep time
5 min
Cook time
5 min
Total time
10 min
Servings
2
Recipe
Eggs, Grade A, Large, egg whole
4 pieceBread, mulitgrain, commercial
2 sliceOil, olive, extra virgin
1 tbspSalt, table, iodized
1 pinchPer servingTotal
Calories:280 kcal560 kcal
Protein:16 g32 g
Carbohydrates:16 g32 g
Fat:17 g34 g
Micronutrients
Sugar:2.3 g4.6 g
Saturated fat:4.6 g9.1 g
Cholesterol:372 mg744 mg
Sodium:333.8 mg667.6 mg
Potassium:207 mg414 mg
Calcium:87 mg173.9 mg
Iron:2.5 mg5 mg
Magnesium:35.4 mg70.8 mg
Zinc:1.8 mg3.6 mg
Phosphorus:266.4 mg532.8 mg
Vitamin C:0.1 mg0.1 mg
Vitamin A:160 µg320 µg
Vitamin D:2 µg4 µg
Vitamin B12:0.9 µg1.8 µg
Instructions
1
Toast the slices of whole-grain bread in a toaster or in a dry pan until golden-yellow, then place them on serving plates.
2
Heat the oil in a pan over medium-low heat.
3
Carefully crack the eggs into the heated pan so that the egg white stays nicely gathered around the yolk. Season with salt and pepper.
4
Pour a teaspoon of water along the edge of the pan and immediately cover the pan with a lid.
5
Cook over low heat for 2 to 3 minutes, so that the steam created fully sets the top layer of the egg white, while the yolk remains completely runny and velvety.
6
Remove the pan from the heat and gently transfer the eggs with a spatula onto the prepared slices of toasted bread.
Nutritional benefits
Thanks to the high content of quality protein in eggs and dietary fiber in whole-grain bread, this meal supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.