Eggs and Greens with Feta (Light Meal for One)

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Eggs & Greens with Feta
(Light Meal for One)

This recipe makes a delicious and nourishing breakfast or light meal that you can enjoy anytime. You will need a medium frying pan with tight-fitting lid. You can use any combination of tender greens, like organic spinach or baby greens. The addition of fresh herbs like cilantro or dill make this dish even more satisfying, as well as contributing more protective phytochemicals. You can also crumble a little feta cheese over the eggs in the last few minutes for extra flavor and added calcium. Serve with a slice of whole-grain toast or a half-cup of cooked non-gluten grain (like brown rice or quinoa) for extra fiber and B-vitamins.

Please note that while this recipe is high in cholesterol (from the egg yolks), it is low in oxidized cholesterol, which is associated with inflammation and damage to the blood vessels. In addition, this recipe provides protective antioxidant and inflammatory compounds, including the carotenoids in the leafy greens and the egg yolks. These help protect the blood vessels from inflammatory damage that can occur after a meal.

  • 4 cups (about half of a 5 oz pkg) raw baby greens, kale, or spinach, rinsed
  • ¼ – ½ cup water
  • 2 large eggs, beaten
  • 1 oz feta cheese, crumbled
  • Pepper to taste

Put about ¼ cup water into frying pan. Heat water to simmer and add the greens (and herbs). Cover and simmer until wilted (few minutes). Mix together the beaten eggs and feta, adding pepper to taste. Pour the egg-feta mixture gently over the steaming greens, tipping the pan to distribute the mixture evenly over the greens. Cover and continue steaming until whites of eggs are firm and no longer translucent. Or alternatively, you may also move the pan of simmering greens with eggs & feta to the broiler for a minute or two to cook the eggs.

Recipe provides about 230 calories, 18g protein, 16g fat (4g sat fat), 450 mg cholesterol, 5g carbohydrate (2g sugar, 2g fiber), 250 mg calcium, 70 mg magnesium, 510 mg sodium, 210 mg potassium

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