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sunny-side-up farmers market breakfast

by Jackie Newgent  |  September 14, 2013  |  2 Comments

sunny-side-up farmers market breakfast

(Click on photo for full-size image!)

Makes 1 serving

Like most people, I don’t usually have much time to whip up a glamorous meal in the morning. However, I’ll gladly spend 15 minutes for an almost glam one. So this breakfast is one answer to a simple meal for one in the morning. You can double it for two—and you can prepare it with nearly any fresh veggie pick, such as sliced bell peppers, chopped leafy greens, or finely diced sweet potato. Eggs pair nice with basil, rosemary, and tarragon; so vary the herb as you wish, too. Any way you whip up this flavorful dish, you’ll be well on your way to getting all the veggies you need for the day!

Calories Saved: 350

2 1/2 teaspoons extra-virgin olive oil, divided
2 medium zucchini, scrubbed, unpeeled, and cut into thin coins
2 tablespoons thinly sliced fresh basil + 1 sprig basil
¼ teaspoon sea salt, or to taste
1 large organic egg
1/8 teaspoon freshly ground black pepper, or to taste

  1. Heat 2 teaspoons of the oil in a large (PFOA-free) nonstick skillet over medium-high heat. Add the zucchini and sauté until cooked through and lightly caramelized, about 8 minutes. Stir in the sliced basil and salt. Transfer to a plate or pasta bowl—or go rustic and serve in a cast iron skillet.
  2. Immediately add the remaining ½ teaspoon oil and the egg to the nonstick skillet over medium-high heat. Fry until desired doneness, about 2 minutes.
  3. Top the zucchini with the egg. Sprinkle with the remaining 1/8 teaspoon black pepper and, if desired, a pinch of salt, garnish the basil sprig, and serve.

Per serving: 240 calories, 18g total fat, 3.5g saturated fat, 0g trans fat, 185mg cholesterol, 680mg sodium, 13g total carbohydrate, 4g dietary fiber, 9g sugars, 11g protein

The “Before” Recipe

Sausage Breakfast Skillet with Sautéed Tomatoes and Basil loosely inspired the sunny-side-up farmers market breakfast.

Per serving (if recipe serves 4): 590 calories, 45g total fat, 12g saturated fat, 0g trans fat, 230mg cholesterol, 910mg sodium, 21g total carbohydrate, 2g dietary fiber, 3g sugars, 24g protein


Tasteover Tips

  • Going big on well-flavored veggies provides a hearty pairing for eggs without relying on greasy, overly-processed meat
  • When keeping a recipe simple, focus on fresh, seasonal, and high-quality ingredients … going organic, when possible
  • Present your food attractively—even if just breakfast-for-one; it’ll add to overall enjoyment
  • Don’t forget the protein at breakfast; for any healthy person, an egg a day is usually okay

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