Heart-Healthy Ovo Frito (Fried Egg)
Elevate your breakfast game with this Heart-Healthy Ovo Frito! This nutritious twist on the classic fried egg recipe pairs perfectly cooked eggs, gently fried in extra virgin olive oil, with hearty whole grain toast and creamy avocado slices. Topped with a sprinkle of fresh parsley, salt, and pepper, this dish strikes the ideal balance between wholesome and satisfying. With just 10 minutes from prep to plate, it's an easy and delicious way to start your day on the right foot. Packed with healthy fats, fiber, and protein, this recipe is perfect for anyone looking to enjoy a flavorful meal that supports heart health. Serve it warm and pair with a side of fresh fruit or a cup of tea for a complete, nourishing breakfast!
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Ingredients
- 2 pieces large eggs
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh parsley
- 0.25 teaspoon salt
- 0.25 teaspoon freshly ground black pepper
- 4 pieces avocado slices
- 2 slices whole grain bread
Directions
Step 1
Heat a non-stick skillet over medium heat and add the extra virgin olive oil, swirling to coat the pan evenly.
Step 2
Once the oil is hot but not smoking, crack the eggs into the skillet, being careful not to break the yolks. If necessary, crack each egg into a small bowl before sliding it into the skillet.
Step 3
Sprinkle the eggs with salt and freshly ground black pepper.
Step 4
Cover the skillet with a lid and let the eggs cook undisturbed until the whites are set but the yolks are still slightly runny, about 3 to 4 minutes. For firmer yolks, cook an additional 1-2 minutes.
Step 5
While the eggs are cooking, toast the whole grain bread slices to your desired crispness.
Step 6
Once the eggs are done, remove the skillet from heat. Use a spatula to carefully transfer each egg onto a slice of toasted whole grain bread.
Step 7
Top each egg with fresh avocado slices and sprinkle with chopped fresh parsley for garnish.
Step 8
Serve immediately, and enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (296.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 626.2 |
| Total Fat 44.7g | 0% |
| Saturated Fat 7.6g | 0% |
| Polyunsaturated Fat 1.2g | |
| Cholesterol 372mg | 0% |
| Sodium 966.9mg | 0% |
| Total Carbohydrate 41.3g | 0% |
| Dietary Fiber 12.8g | 0% |
| Total Sugars 4.0g | |
| Protein 24.4g | 0% |
| Vitamin D 80IU | 0% |
| Calcium 127.5mg | 0% |
| Iron 3.8mg | 0% |
| Potassium 918.1mg | 0% |
Source of Calories