Let’s talk about what makes eggs so special. For 70 calories per large egg, you get high-quality protein and the yolks are packed with vitamin D, choline and antioxidants, lutein and zeaxanthin, which may be beneficial for macular health in older adults[1]. Plus, eggs can benefit cognitive health, too.
What I love about eggs is that I can hard boil a bunch at one time and bring them with me for a snack or as part of a meal. There are so many tasty ways to enjoy eggs and they fit into many healthy eating styles or patterns.
Here’s a simple way to add some sunshine to a loaded baked potato with a fried egg.
For a simple way to fry an egg, check out my video.
Add some sunshine to a loaded baked potato with a sunny side up egg! @IncredibleEggs Check out my Sunny & Bright Baked Potato #recipe Click To Tweet
Sunny & Bright Baked Potato
Serves 1
Ingredients
1 medium baking potato, washed
1 teaspoon grapeseed oil or cooking spray
1 cup fresh baby spinach, washed and spun dry
1 clove garlic, minced
1 dash salt
½ teaspoon black pepper
1 Tablespoon feta cheese
1 large egg, cracked
Directions
Preheat oven to 400 degrees F.
With a fork, poke the potato on all sides. Place in foil in the oven. Cook for 45 minutes to 1 hour until soft when pierced with a knife. (To speed up the cooking process, place in the microwave for 2 – 3 minutes prior to baking.) Remove from the oven, set aside, remove foil and make a slit through half the potato to open it.
In a small sauté pan over medium heat, place oil or cooking spray, add garlic; sauté for 30 seconds. Add spinach, salt and pepper and cover for a minute. Remove cover and stir until spinach is wilted. Place on top of the cooked potato and sprinkle with feta cheese.
In the same pan over medium-low heat, gently add the egg, allow the whites to cook until solid white (about 30 seconds). Cover the pan and allow the yolk firm up (about 2 minutes). If you want an over easy egg, flip it with a spatula and allow it to cook for another minute. For sunny-side up, remove the egg once the yolk is firm and the white are browning on the edges.
Lay the fried egg onto the spinach-stuffed baked potato. Serve and enjoy!
Enjoy eating simply,
-Vicki
[1] Vishwanathan R, et al. Consumption of 2 and 4 egg yolks/d for 5 wk increases macular pigment concentrations in older adults with low macular pigment taking cholesterol-lowering statins. Am J Clin Nutr 2009;90:1272-9
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