Heart-Healthy Perfect Pan-Fried Eggs
Start your day with these "Heart-Healthy Perfect Pan-Fried Eggs," a quick and nutritious breakfast option that's as simple as it is satisfying. Made with extra virgin olive oil instead of butter, this recipe keeps cholesterol in check without sacrificing flavor. The gentle pan-frying method ensures perfectly set whites with your choice of runny or firm yolks, all seasoned with a delicate touch of salt and pepper. A sprinkle of fresh parsley adds a burst of color and a hint of freshness to every bite. Ready in just 10 minutes and crafted to be easy on your heart, this one-pan wonder is perfect for busy mornings or a light, wholesome meal any time of day. Serve with whole-grain toast or a side of fresh fruit for a balanced and delicious plate.
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Ingredients
- 2 large eggs
- 1 tablespoon extra virgin olive oil
- 0.25 teaspoon salt
- 0.125 teaspoon black pepper
- 1 tablespoon fresh parsley
Directions
Step 1
Crack the eggs into a bowl, being careful not to break the yolks. This will make it easier to slide them into the pan.
Step 2
Heat a non-stick frying pan over medium-low heat. Add the extra virgin olive oil and allow it to warm up for about 1 minute.
Step 3
Gently pour each egg into the pan, taking care to keep the yolk intact. You can use a spatula to help slide them in.
Step 4
Sprinkle salt and black pepper evenly over the eggs.
Step 5
Cover the pan with a lid. This helps the eggs to cook evenly by trapping the heat and also avoids flipping the eggs, which helps in keeping the yolks intact.
Step 6
Cook for about 3-4 minutes, or until the whites are set and the yolks are cooked to your liking. For slightly runny yolks, aim for 3 minutes; for firmer yolks, 4 minutes is ideal.
Step 7
Once done, turn off the heat and remove the lid carefully. Use a spatula to gently transfer the eggs to a plate.
Step 8
Garnish with freshly chopped parsley for added flavor and freshness before serving.
Nutrition Facts
| Serving size | (120.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 262.2 |
| Total Fat 24.0g | 0% |
| Saturated Fat 5.0g | 0% |
| Cholesterol 372mg | 0% |
| Sodium 732.4mg | 0% |
| Total Carbohydrate 2.4g | 0% |
| Dietary Fiber 0.2g | 0% |
| Total Sugars 0.0g | |
| Protein 12.1g | 0% |
| Vitamin D 80IU | 0% |
| Calcium 62.6mg | 0% |
| Iron 2.3mg | 0% |
| Potassium 173.2mg | 0% |
Source of Calories