Sunday, September 12, 2010

80--- Egg-in-a-Hole

Sunday morning, time to rejoice in have another full day to enjoy with family and friends! One of the easiest breakfasts that I have ever made is Egg-in-a-Hole. And, everyone always loves it. Eggs are a complete protein source-- yes including the yolk. Each lovely egg contains only 70 calories and is a wonderful source of choline-- an essential nutrient for pregnancy (nope, I'm not-- just throwing that out there).

For this dish I used a really beautiful, dense, multigrain bread full of seeds and fiber. Highly recommended: Dakota bread from Great Harvest (if you are a Montana-ian). My eggs are farm-fresh from my friend Heather's chickens. Her chickens get to scratch at the earth all day and run around-- their eggs have beautiful orangey-yellow yolks that are FULL of flavor. So- use whichever bread and eggs you wish, just note that with a recipe as simple as this, the quality of the ingredients really make the dish.


Serves 1

One slice multigrain bread of your choice
2tsp butter spread (I prefer Brummel & Brown- made from yogurt, great flavor)
One large egg
Salt & pepper to taste

Hot sauce (optional- my husband's choice)

With a knife, remove a circle from the center of the slice of bread, approximately the size of a golf ball (or an egg yolk!). Lightly spread each side of bread with butter.

Heat a non-stick pan on stovetop over medium-high heat. When pan is hot, place slice of bread into pan. Break an egg onto the bread, aiming for placing the yolk in the "hole".

Cook for 2-3 minutes, until brown on bottom side. Gently flip over bread, again, aiming to keep the yolk in the hole. If you prefer a runny yolk, be careful not to break it! This is slightly more difficult with farm-fresh eggs due to the fragile yolk. Cook for 3-4 minutes, or until egg on underside is cooked to your liking! Season with salt, pepper, or hot sauce to taste.

Serve with a side of fresh fruit. The egg-in-a-hole can be eaten on-the-go, like a piece of toast, or with a fork.
Depending on your energy needs, a 300-500 calorie breakfast with a good balance of carbohydrate, protein, and fat (keep you feeling full longer) is a great way to start the day!

Nutrition info: 240kcal, 12g fat, 2g saturated fat, 22g carbohydrates, 12g protein, 4g fiber

No comments:

Post a Comment