Cheesy Veggie and Egg Saute on Toast
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 387.9
- Total Fat: 28.5 g
- Cholesterol: 193.6 mg
- Sodium: 636.0 mg
- Total Carbs: 20.3 g
- Dietary Fiber: 5.4 g
- Protein: 17.5 g
View full nutritional breakdown of Cheesy Veggie and Egg Saute on Toast calories by ingredient
Introduction
This is just something I threw together for lunch. I didn't plan it, but I knew the ingredients would taste great together. And I was right!It goes a little bit over the recommended calories for a meal. My recommendation is that you have a smaller snack, or make up for the little extra calories somewhere. This is what I ate, so I'm putting it in so I can count it. This is just something I threw together for lunch. I didn't plan it, but I knew the ingredients would taste great together. And I was right!
It goes a little bit over the recommended calories for a meal. My recommendation is that you have a smaller snack, or make up for the little extra calories somewhere. This is what I ate, so I'm putting it in so I can count it.
Number of Servings: 1
Ingredients
-
Broccoli, fresh, 0.75 cup, chopped
Spinach, fresh, 1 cup (I prefer shredded, but that's up to you)
Cheddar Cheese, 0.5 cup, shredded
Great Value Light Raspberry Vinaigrette Dressing, 1 oz
Egg, fresh, 1 medium
Crisco Pure Vegetable Oil, 1 tbsp
Bread, whole wheat (including toast), 1 slice
You can also add some light seasonings, such as pepper or minced onion.
Tips
This is a pretty free form recipe, so don't feel obligated to cook it exactly as is. Add or subtract whatever suits you!
Tips:
You can choose to scramble the egg before you put it into the pan, or not. I like to scramble my eggs while they cook.
Also, I have never tried it with olive oil, but I'm sure it would be great!
The vinaigrette could be substituted for lemon juice or any type of citrus you desire. It was what I had on hand.
Some do nots:
- I wouldn't saute the cheese into the mixture, the results tend to lead to less cheese and more residue in the pot.
- Do not saute frozen or extremely wet vegetables. The oil will start popping and there will be a few ouchies.
Hope you enjoy! Tell me how you liked it!
Directions
I like to warm the pan first since the preparation time is so short. Put skillet on medium high. Add vegetable oil a little after to prevent evaporation.
Prepare your ingredients:
Chop broccoli. Remember, use only the flowerettes. The stalks should not be sauteed with them as they are cooked differently.
Shred raw spinach if you wish.
Combine in bowl and season as desired, lightly tossing ingredients.
Make sure oil is hot enough (test with small leaf. If it starts to sizzle, it is at the right temperature.)
Add ingredients to pan. Saute for 2-3 mins.
Add raspberry vinaigrette. Keep sauteing so all ingredients blend well. Saute for about 1 min.
Add egg. Saute with ingredients until completely cooked through and vegetables start to brown.
Once it is cooked to your liking, remove from pan and put in small bowl.
Toast bread to liking.
Spoon saute onto toast and enjoy!
Serving Size: Makes one serving
Number of Servings: 1
Recipe submitted by SparkPeople user BETHANYBGD.
Prepare your ingredients:
Chop broccoli. Remember, use only the flowerettes. The stalks should not be sauteed with them as they are cooked differently.
Shred raw spinach if you wish.
Combine in bowl and season as desired, lightly tossing ingredients.
Make sure oil is hot enough (test with small leaf. If it starts to sizzle, it is at the right temperature.)
Add ingredients to pan. Saute for 2-3 mins.
Add raspberry vinaigrette. Keep sauteing so all ingredients blend well. Saute for about 1 min.
Add egg. Saute with ingredients until completely cooked through and vegetables start to brown.
Once it is cooked to your liking, remove from pan and put in small bowl.
Toast bread to liking.
Spoon saute onto toast and enjoy!
Serving Size: Makes one serving
Number of Servings: 1
Recipe submitted by SparkPeople user BETHANYBGD.