One Pan Wonder…
Eggs are such a versatile food whether they’re poached, fried, scrambled or just thrown into dishes. They’re a very high quality protein and fat source as well as being incredibly nutrient dense.
However, when cooking eggs it is important to avoid overcooking or breaking the yolk as this can lead to oxidisation of the cholesterol. Dietary cholesterol isn’t itself harmful but consuming oxidised cholesterol can cause negative effects (Precision Nutrition have a good blog post on this for more info). This means that when cooking eggs it’s is ideal to avoid scrambling which means the traditional omelette is out. This is what made me switch to this dish as a delicious alternative, not to mention the endless flavour possibilities. This recipe is from episode 1 of my Day of Eating video series.
Prep Time: 5 Minutes
Cook Time: 10 Minutes
- 2-4 free range eggs
- 1/2 red onion
- 1 garlic cloves
- 1-2 chilli peppers
- 3-5 cherry tomatoes
- 4-8 olives
- Handful of kale
- Chunk feta cheese
- Butter or cooking fat
- 1 tsp dried oregano
- 1/2 tsp black pepper
- Sea salt
- Fresh parsley
Place a large frying pan or skillet on to medium heat with butter or other cooking fat. Add in onion, garlic, chilli and tomatoes to sauté.
When the onions soften and become translucent, add the kale, olives and parsley to the pan. Sprinkle the oregano, salt and pepper over the pan covering the contents.
Continue to sauté on medium until the kale softens and wilts. Distribute the contents of the pan evenly and then create small circular spaces for the eggs to sit.
Crack the eggs into the spaces in the pan then sprinkle the feta cheese generously over the top.
Turn the heat down to low, cover the pan with a lid or plate and leave the eggs to cook. This should take 3-5 minutes. It’s worth checking on the eggs to get that perfect liquid yolk.
Once the eggs are cook remove the lid then the pan from the heat. Plate up the meal if wanted but I personally just eat straight out of the pan (be careful, it’s still hot!). For some reason, it tastes even better knowing there is only one thing to wash up…