Mediterranean one-pan eggs

I heard the Mediterranean diet described as a way of eating that in no way restricts the pleasure of food. That’s why our Mediterranean diet plans are so popular – they are packed with recipes like this that use simple fresh ingredients to full effect, taste-wise and good-health-wise. Just three main ingredients cooked simply and punching way above their weight. This is ideal for a brunch or lunch or even a light evening meal. Try to use really fresh free range eggs that come from happy hens.

Prep: 5 mins
Cook: 7 mins
Servings: 1

Ingredients

  • Extra virgin olive oil for frying
  • Small clove of garlic, crushed Or use ¼ to ½  a teaspoon of garlic paste
  • 1 plump fresh courgette cut into chunks
  • 12-15 baby tomatoes, halved
  • 1-2 free range eggs
  • Sea salt and course-ground black pepper to taste
  • Fresh basil

Instructions

Heat the oil in a frying pan and add the garlic, fry gently for a minute before adding the courgettes and tomatoes and a bit of salt. Cook the vegetables until they slightly soften and the edges of the courgettes turn a little bit golden in places. Now make two egg-sized spaces in the plan and crack each egg in. Pop a lid on the pan so that the whites are helped to set and cook until the whites are perfectly done but the yolks are still soft.

Serve scattered with fresh basil, more sea salt and some black pepper. Feel free to crumble some feta over it if you so desire.

 

Mediterranean diet plan

Make every day this delicious with a weekly Nutrition for Everyone plan.

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Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

Nutrition Info

Courgettes are an excellent source of manganese and copper. Copper is a co-factor for an enzyme called superoxide dismutase, which is one of the major antioxidant enzymes in your body – a co-factor means a kind of helper! Manganese is great for bones and skin and again is a co-factor for that superoxide thing I mentioned above 🙂

“Watching Italians eat is a form of tourism the books don’t tell you about. They close their eyes, raise their eyebrows into accent marks, and make sounds of acute appreciation. It’s fairly sexy.

Barbara Kingsolver
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