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.

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Portion Guidelines

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Nutrition Info

Courgettes

You might not put courgettes at the top of the ‘superfoods’ list but that would be a tragedy as they have a really broad range of nutrients even if not as massively stuffed with one or the other as something like broccoli.

Their top one is copper; copper is needed to make collagen, that vital thing that holds lots of bits of us together! It also helps to convert carbohydrates into energy, as well as incorporating iron into red blood cells. 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.

Courgettes are also an excellent source of manganese, which is great for bones and skin and again is a co-factor for that superoxide thing I mentioned above 🙂

And let’s not overlook their brilliant amount of fibre, essential if you want happy gut flora!

“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