Mediterranean Diet Sunshine Egg

Brighten up your mornings with the Mediterranean Diet Sunshine Egg, a vibrant and wholesome dish packed with fresh flavors and nutritious ingredients. This quick and easy skillet recipe combines jammy cherry tomatoes, tender baby spinach, and sweet red bell peppers sautéed in heart-healthy extra-virgin olive oil, enhanced with a touch of garlic for irresistible aroma. A duo of sunny-side-up eggs is nestled amidst the colorful vegetables and topped with creamy crumbled feta and fresh parsley for a burst of Mediterranean flair. Ready in just 20 minutes, this one-pan breakfast is not only visually stunning but also brimming with protein, vitamins, and healthy fats. Pair it with whole-grain bread or a light green salad for a deliciously satisfying start to your day! Perfect for those following a Mediterranean diet or anyone seeking a vibrant, nutrient-packed breakfast idea.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 2 large Eggs
• 6 pieces Cherry tomatoes
• 1 cup Baby spinach
• 0.25 piece Red bell pepper
• 1 tablespoon Extra-virgin olive oil
• 1 clove Garlic
• 1 ounce Feta cheese
• 1 tablespoon Fresh parsley
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Prepare your ingredients: halve the cherry tomatoes, thinly slice the red bell pepper, mince the garlic, and crumble the feta cheese.

Step 2

Heat a non-stick skillet over medium heat and add the olive oil.

Step 3

Once the olive oil is warm, add the minced garlic. Sauté for 30 seconds until fragrant, being careful not to burn.

Step 4

Add the red bell pepper slices, and cook for 2-3 minutes, stirring occasionally until they soften.

Step 5

Add the cherry tomatoes and baby spinach to the skillet. Cook for another 2 minutes, stirring gently, until the spinach wilts and the tomatoes soften slightly.

Step 6

Push the vegetables to the edges of the skillet to create a well in the center. Crack the eggs into the well, being careful not to break the yolks.

Step 7

Season the eggs and vegetables with salt and black pepper. Cover the skillet with a lid and cook for 3-4 minutes, or until the eggs are cooked to your preferred doneness.

Step 8

Remove the skillet from heat. Sprinkle crumbled feta cheese and freshly chopped parsley over the top.

Step 9

Serve immediately with a slice of whole-grain bread or alongside a small mixed green salad for a complete Mediterranean-style meal.

Nutrition Facts

Serving size	(312.5g)

Amount per serving	% Daily Value*
Calories	380.3

Total Fat 29.5g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 0.2g
Cholesterol 397.2mg	0%
Sodium 1088.5mg	0%
Total Carbohydrate 10.0g	0%
Dietary Fiber 2.9g	0%
Total Sugars 4.2g
Protein 18.9g	0%

Vitamin D 86.5IU	0%
Calcium 251.3mg	0%
Iron 3.8mg	0%
Potassium 510.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 69.7%

Protein: 19.8%

Carbs: 10.5%