Skillet egg and veggie breakfast bowl
Eggs are a complete protein that contains all the essential amino acids your body needs, including muscle building BCAAs (branch-chain amino acids). Together with belly fat-reducing leafy greens, it’s a breakfast bowl of champions.
Skill level: Beginner
Start to Finish: 20 minutes
Prep: 10 minutes
Cook: 10 minutes
2 teaspoons extra-virgin olive oil
Salt and pepper
2 cups raw leafy greens or 1 cup leftover chopped cooked vegetables (or a combination)
Sliced avocado (optional)
Shaved Parmesan cheese (optional)
1. Set a large non-stick or cast iron skillet over medium heat. Add the olive oil and swirl to coat the pan. Crack an egg on one side of the pan and cook to your desired doneness: sunny side up, over easy, or over hard. Season with salt and pepper as desired.
2. While the egg cooks, in the remaining part of the pan, add the greens/vegetables and sautÃ© until the greens are just wilted and/or the vegetables are warm. Drizzle a little lemon juice onto the vegetables and add a small pinch of salt. Stir and transfer to a serving bowl.
3. When the egg is cooked, transfer it to the top of the vegetables. Garnish with sliced avocado or shaved Parmesan.
4. Serve immediately.
Nutrition Information (per bowl, without optional avocado and Parmesan cheese)
Calories: 167; Total Fat: 14 grams; Saturated Fat: 3 grams; Protein: 8 grams: Carbohydrates: 3 grams; Sugar: 1 gram; Fiber: 1 gram; Cholesterol: 186 milligrams; Sodium: 413 milligrams
Recipe and photo by Katie Morford, MS, RD, author of the forthcoming cookbook Rise & Shine (Roost Books, 2016).
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