Sauteed Zucchini w/Eggs and Feta
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 374.2
- Total Fat: 23.3 g
- Cholesterol: 450.2 mg
- Sodium: 617.1 mg
- Total Carbs: 24.3 g
- Dietary Fiber: 7.0 g
- Protein: 19.9 g
View full nutritional breakdown of Sauteed Zucchini w/Eggs and Feta calories by ingredient
Introduction
I apologize for the rather bland name; it doesn't capture what this dish is. Simply put, this is an obsession of mine. I ate it almost every day for about five months straight. It works for any meal or time of day. When done correctly, the zucchini should be nicely browned, meltingly soft on the inside and slightly crisp on the outside. There is endless room for variation with this method. The high(ish) sodium comes from the feta, you could easily use another cheese or low sodium feta if you are watching your salt intake. I apologize for the rather bland name; it doesn't capture what this dish is. Simply put, this is an obsession of mine. I ate it almost every day for about five months straight. It works for any meal or time of day. When done correctly, the zucchini should be nicely browned, meltingly soft on the inside and slightly crisp on the outside. There is endless room for variation with this method. The high(ish) sodium comes from the feta, you could easily use another cheese or low sodium feta if you are watching your salt intake.Number of Servings: 1
Ingredients
-
2 medium zucchini or other summer squash (about 2.5 c slices)
2 eggs
1 oz feta
1-2 cloves garlic, minced
.5 tbsp olive oil
1-2 tbsp red wine vinegar (optional)
several fresh basil leaves, julienned (I use 2-3 large, dry works in a pinch)
fresh or dried oregano
crushed red pepper (optional)
salt & pepper
Directions
1) Slice the zucchini into quarter-inch rounds. Heat a large nonstick pan over medium high heat.
2) When hot, spray with cooking spray and add the zucchini slices, in a single layer if possible. Sprinkle with salt, pepper, olive oil, garlic, crushed red pepper flakes and dried oregano (if using). Let saute for several minutes without stirring, poking, prodding, etc until starting to brown (as in, golden/tan, not brown-verging-on black) and then flip.
3) Continue cooking for a few minutes, tossing occasionally until both sides are done (golden/tan with some browning. Or a lot, if that's how you like it). Turn the heat to medium low, push zucchini to outer edges of pan, clearing enough space to cook the eggs. (Or remove the zucchini to the bowl you plan to eat out of, if you like.) If using fresh oregano, sprinkle over zucchini now.
4) Crack the eggs into the middle of the pan (or a bowl if you're concerned about shell fragments) and cook until the whites are just set- or to however you like your eggs cooked. Turn off heat.
5) Remove the zucchini to a bowl/plate/whatever you plan to eat out of, crumble feta and sprinkle basil on top. Carefully place the eggs over the whole mess.
Note: You can add the vinegar over the zucchini while the eggs are cooking, you can add it after you've put the zucchini in your bowl...or you can omit it entirely.
Variations:
- Use rosemary, ideally fresh, with crumbled goat cheese
- Add chile powder and cayenne, drop the basil for cilantro, and maybe use cheddar or pepperjack for the feta
- Quarter and slice half a medium cucumber and add that to the cooked squash. Sounds weird, but the contrast of hot and cool is nice, especially if you make the recipe on the spicy side or if you add some thinly sliced red onions
- Speaking of onions, if you've got the time, why not caramelize some before starting the recipe- add them with the garlic. Very good with the goat cheese/rosemary combo.
- Use poached eggs, or scrambled, or whatever form of eggs you like best, but there is something magical about the yolk running all over the place
- Add some oven roasted tomatoes to the regular recipe, or any of the variations above.
- ...
Number of Servings: 1
Recipe submitted by SparkPeople user AMM608.
2) When hot, spray with cooking spray and add the zucchini slices, in a single layer if possible. Sprinkle with salt, pepper, olive oil, garlic, crushed red pepper flakes and dried oregano (if using). Let saute for several minutes without stirring, poking, prodding, etc until starting to brown (as in, golden/tan, not brown-verging-on black) and then flip.
3) Continue cooking for a few minutes, tossing occasionally until both sides are done (golden/tan with some browning. Or a lot, if that's how you like it). Turn the heat to medium low, push zucchini to outer edges of pan, clearing enough space to cook the eggs. (Or remove the zucchini to the bowl you plan to eat out of, if you like.) If using fresh oregano, sprinkle over zucchini now.
4) Crack the eggs into the middle of the pan (or a bowl if you're concerned about shell fragments) and cook until the whites are just set- or to however you like your eggs cooked. Turn off heat.
5) Remove the zucchini to a bowl/plate/whatever you plan to eat out of, crumble feta and sprinkle basil on top. Carefully place the eggs over the whole mess.
Note: You can add the vinegar over the zucchini while the eggs are cooking, you can add it after you've put the zucchini in your bowl...or you can omit it entirely.
Variations:
- Use rosemary, ideally fresh, with crumbled goat cheese
- Add chile powder and cayenne, drop the basil for cilantro, and maybe use cheddar or pepperjack for the feta
- Quarter and slice half a medium cucumber and add that to the cooked squash. Sounds weird, but the contrast of hot and cool is nice, especially if you make the recipe on the spicy side or if you add some thinly sliced red onions
- Speaking of onions, if you've got the time, why not caramelize some before starting the recipe- add them with the garlic. Very good with the goat cheese/rosemary combo.
- Use poached eggs, or scrambled, or whatever form of eggs you like best, but there is something magical about the yolk running all over the place
- Add some oven roasted tomatoes to the regular recipe, or any of the variations above.
- ...
Number of Servings: 1
Recipe submitted by SparkPeople user AMM608.
