Low Sodium Fried Egg on Toast
Start your day with a simple yet satisfying Low Sodium Fried Egg on Toast, a heart-healthy twist on a breakfast classic. This quick recipe combines a perfectly fried egg, cooked in a luscious mix of olive oil and unsalted butter, with a crispy slice of whole grain toast, delivering a balance of protein and fiber to keep you energized. Seasoned with fragrant black pepper and a touch of fresh parsley, it’s packed with flavor while keeping your sodium intake in check. Perfect for busy mornings, this mouthwatering dish comes together in just 15 minutes and can be served as a nourishing breakfast or light lunch. Try it for a wholesome, low-sodium breakfast option that doesn’t compromise on taste!
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Ingredients
- 1 egg
- 1 slice whole grain bread
- 1 teaspoon unsalted butter
- 1 teaspoon olive oil
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon chopped fresh parsley
Directions
Step 1
Heat a non-stick skillet over medium heat and add olive oil and butter.
Step 2
Once the butter has melted and started to sizzle slightly, crack the egg into the skillet.
Step 3
Cook the egg for about 2-3 minutes, until the white is set and opaque.
Step 4
If you prefer a cooked yolk, cover the skillet with a lid for the last minute of cooking.
Step 5
While the egg is cooking, toast a slice of whole grain bread to your desired level of crispiness.
Step 6
Transfer the toasted bread onto a plate.
Step 7
Using a spatula, gently lift the fried egg from the skillet and place it on top of the toasted bread.
Step 8
Sprinkle ground black pepper and chopped fresh parsley over the egg.
Step 9
Serve immediately for the best taste and texture.
Nutrition Facts
| Serving size | (98.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 331.5 |
| Total Fat 26.3g | 0% |
| Saturated Fat 6.6g | 0% |
| Polyunsaturated Fat 3.6g | |
| Cholesterol 206.3mg | 0% |
| Sodium 216.9mg | 0% |
| Total Carbohydrate 14.3g | 0% |
| Dietary Fiber 2.5g | 0% |
| Total Sugars 2.1g | |
| Protein 10.2g | 0% |
| Vitamin D 48IU | 0% |
| Calcium 61.9mg | 0% |
| Iron 1.9mg | 0% |
| Potassium 156.6mg | 0% |
Source of Calories