Soft scrambled eggs with wilted spinach on wholegrain toast, and tomato on the side. Ten minutes from cold pan to plate.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F).
- Ready in10 minutes
- Prep3 min
- Cook7 min
- Serves1
Ingredients
- 3 eggs
- 2 slices wholegrain bread
- 7 g butter
- 40 g spinach
- 80 g tomatoes (incl. cherry)
Method
- Crack the eggs into a bowl, add a pinch of salt and beat with a fork until no streaks of white remain.
- Put the bread in the toaster. Halve the tomatoes and set them aside.
- Melt the butter in a non-stick pan over medium-low heat. Add the spinach and stir until it collapses, about a minute.
- Pour in the eggs. Push them slowly from the edges to the middle with a spatula as they set; take the pan off the heat while they are still slightly glossy, because they finish cooking in their own heat.
- Pile the eggs on the toast and serve with the tomatoes.
What this plate gives you
Three eggs give about 19 g of the 29 g of protein and the two slices of wholegrain bread most of the rest. The 22 g of fat is the eggs and the butter, so this is the highest-fat breakfast of the egg plates; take it to two eggs and the plate drops to about 380 calories and 23 g of protein. The spinach adds almost nothing to the numbers and everything to the plate: 40 g wilts to a spoonful, so it does not dilute the eggs.
Swaps
- Olive oil for the butter: the same calories, less saturated fat.
- Kale for the spinach: it needs two minutes longer in the pan.
- Two eggs and a slice of turkey breast: the same protein, less fat.
Keeping it
Scrambled eggs are best eaten as they come off the heat. If you must keep them, cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Reheat gently; they turn rubbery in a microwave on full power.
