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.

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