03 Jan Recipe: Egg in a Hole
One of my favorite all-time breakfasts is Eggs in a Hole. Here’s my stepped up version with 4 food groups for fewer than 250 calories per serving!
- Whole Grains: Use 100% whole wheat or whole grain bread. Be careful with multi-grain varieties which may not actually be made from whole grains.
- Dairy: One-quarter cup of shredded cheese per serving provides 12% of your daily recommended dose of dairy for the day.
- Veggies: Diced tomatoes provide vitamin C and the antioxidant lycopene, which has been linked to a lower risk of heart disease and prostate cancer.
- Protein: Use a whole egg (with the yolk) to get the most bang for your buck. The yolks contain lutein, which plays a role in healthy eyes, skin, and heart.
Eggs in a Hole
Serving size: 1 slice bread
2 plum tomatoes, chopped (about 1 cup)
1/8 teaspoon salt
1/8 teaspoon black pepper
4 slices of 100% whole wheat bread
2 teaspoons unsalted butter
4 large eggs
1 cup reduced-fat cheddar Jack shredded cheese
Nonstick cooking spray
In a small bowl, combine chopped tomatoes, salt and pepper; set aside.
Using a cookie cutter, cut out a whole in the center of each slice of bread. Spread ½ teaspoon butter on each of the remaining slices of bread.
Spray a nonstick skillet with nonstick cooking spray and heat over medium-high heat. Place buttered bread in the pan and gently place cracked egg in the center hole. Cook until egg hardens and carefully flip over. Sprinkle with ¼ cup cheese and continue to cook until the cheese is slightly melted, about 1-2 minutes. Repeat with remaining bread.
Place each egg-filled slice of bread on a plate and top with ¼ cup chopped tomato mixture.
Nutrition Information (per serving):
Total Fat: 14 grams
Saturated Fat: 6 grams
Protein: 18 grams
Carbohydrates: 15 grams
Sugars: 3 grams
Fiber: 2 grams
Cholesterol: 211 milligrams
Sodium: 492 milligrams