pan-grilled portabella “steak” & egg & vegetable hash

Posted by on Jan 22, 2017 in tasteovers by jackie | 2 comments

pan-grilled portabella “steak” & egg & veggie hash

Sure, you can order steak ‘n eggs at your favorite breakfast spot and pay maybe 15 bucks! That’s not a good thing for your pocketbook or the planet! Or you can whip up this pan-grilled portabella “steak” with a crispy fried organic egg and a bell pepper-potato hash for about 3 bucks! I’ll take the 3-buck breakfast any day of the week! There’s no better time to share my breakfast-on-the-cheap since the Recipe Redux theme this month is “Budget-Friendly Eats!” By the way, if you’ve got a really tight budget, fry two eggs up in a pan and forgo the portabella. Either way, you’ll save loads of calories. And either way, my pick is organic eggs; the extra 10-ish cents per egg is worth it to me!

Calories saved: 516

Why it’s better for you: Half the calories + triple the fiber + plenty of plant-based nutrients

 

pan-grilled portabella “steak” & egg & vegetable hash

pan-grilled portabella “steak” & egg & veggie hash

Yield: 1 serving

Serving size: 1 portabella “steak” with 1 egg and 2 cups veggie hash

INGREDIENTS

  • 1 1/2 tablespoons olive oil (divided)
  • 1 large green bell pepper, sliced
  • 2 small or 1 large red potato, thinly sliced (8 ounces)
  • 1 small red onion, diced
  • 1/4 teaspoon sea salt, or to taste
  • 1 portabella mushroom cap
  • 1/8 teaspoon freshly ground black pepper
  • 1 large organic egg
  • Hot pepper sauce to taste (optional)

DIRECTIONS

  1. Heat 1 tablespoon of the oil in a large cast-iron skillet over medium. Add the bell pepper, potatoes, onion, and salt, and stir to combine. Cover and cook until the potatoes are halfway done, about 8 minutes, stirring twice throughout cooking. Remove the lid, increase heat to medium-high, and cook while stirring occasionally until potatoes are fully cooked and browned as desired, about 8 to 10 minutes more. (Note: Drizzle in a little more olive oil, only if necessary, during sautéing.)
  2. Meanwhile, heat a grill-pan over medium-high. Brush the portabella with 1 teaspoon of the oil. Pan-grill until cooked through and charred, about 4 to 5 minutes per side. Season with black pepper and a pinch of the salt.
  3. Heat the remaining 1/2 teaspoon oil in a small skillet over medium-high. Add egg and fry until desired doneness, about 3 minutes. Add a pinch of salt.
  4. Transfer veggie hash to a plate or pasta-style bowl, top with the grilled portabella “steak” and egg. If using, drizzle with hot pepper sauce, and serve.

Per serving: 500 calories, 26g total fat, 4.5g saturated fat, 0g trans fat, 185mg cholesterol., 700mg sodium, 55g total carbohydrate, 9g dietary fiber, 12g sugars, 0g added sugars, 15g protein

 

The “Before” Version

Inspired by diner-style Steak ‘n’ Eggs

Per serving: 1016 calories, 80g total fat, 22g saturated fat, 0g trans fat, 538mg cholesterol, 811mg sodium, 36g total carbohydrate, 3g dietary fiber, 41g protein

 

Tasteover Tips

  • Choose a “meaty” veggie, such as portabella mushroom, in place of meat to punch up plant-based goodness without shrinking meal size or enjoyment
  • Don’t fear browning your food, like veggies or eggs; it creates flavor, texture, and overall meal appeal
  • Add a little heat for an extra taste element and pop of color

#thereciperedux

#thereciperedux

 

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2 Comments

  1. Oh man, do I ever want this for breakfast tomorrow!

    • Thanks!!! Hope you do try it tomorrow, Serena!!! :)

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