This healthy egg dish is one of my most favorite meals that I couldn’t resist not sharing. Warning, there’s a bit of a story before getting to the good stuff. So if you don’t have time to read, scroll down and eat up! Come back when you have time!
The back story…
I really enjoy cooking. A LOT. I grew up with my favorite meals and comfort foods. Really, I was pretty spoiled when it came to eating good food. My parents are divorced, and back then they only lived 15 minutes apart from each other and they both had good taste when it came to serving food and I was very fortunate to be the bi-product of that.
Living in the Pacific Northwest, crabbing is at your fingertips and it happened to be one of my mother’s favorite meals. Fresh crab is pretty amazing and it was a luxury to be able to eat it. I, however, ate so much crab, I got to the point where I couldn’t stand it any longer, and it wasn’t until my mid-twenties that I realized I should try to renew my mind on that situation and get back at it. Which is exactly what I did. Once I gave it another try, I realized how blessed I was to have this delicacy at my fingertips and what a little brat I was for ousting it during my teenage years. I was happy I had wised up and crab was back in my life. But, that was short lived… I quickly developed an allergy to shellfish after the birth of my son and now I can’t touch the stuff! Would you look at that!
Over the years of my upbringing, my father studied wine and cooking as a hobby and it taught me a lot about how cooking and eating a meal could create an experience. I felt like it was a form of art in our house… It would start with the music, lighting, and table setting and the crescendo would come from the flavors and textures in the food. My father would put so much attention into the details of the food he was making. It was mesmerizing watching his wrist dance as he would whisk a sauce. Dinner at my dad and stepmom’s house was… And still is, an event of sorts. It starts early with appetizers and beverages and then we eat and drink while we watch him cook and talk and then we sit down together at the table to eat the course that that had been prepared for the night. It starts while it is light and doesn’t end until dark, bellies have been satisfied, children are asleep and the limoncello (or whichever dessert appertife) has been poured.
With all that being said, let me swing to the other extreme for just a second and say that I appreciate very much, and not in this order, Cheetos, a cold Diet Coke, Mac & Chz (the frozen, microwaveable kind) and dear to my heart, I grew up on this as a teenager after school… Top Ramen… Preferably with the water drained, with the noodles seasoned and tossed in some shredded Parmesan cheese. Yes I do.
So, I was always attracted to the experience and the idea of cooking. I was never fancy, but prior to my newest babe, I would spend hours in the kitchen… Prepping, cooking, listening to music, having a glass of wine. It was such a relaxing and enjoyable hobby, and I suppose in my own way, I was creating my own form of art.
I still love the entire experience of spending time in the kitchen. However, nowadays, my attention is drawn in so many different directions, that I haven’t been able to dedicate that same amount of time. So in this current season of my life, which includes a toddler running around the house, multiple schedules to coordinate, and lots of attention to give, I find myself pulling away from the kitchen and wanting to get cracking on other things.
I have to admit, as I have started to recognize this change taking place, it has been a bit of an adjustment for me to find quick and healthy options that work for both the adults and the kids. I can find quick but not healthy, or healthy but not quick. Enter in my healthy egg dish. My sister and I first started making this back in 2010, and it’s never left my side.
While I have to moderate this healthy egg dish a bit for the kids, it always works. It takes less than 10 minutes to make, and even less if your subtracting ingredients for the kids! The great thing about this dish is, even if you don’t have all the ingredients on hand, you can make it work with whatever you have!
My favorite part about this dish is the egg yolk acts as a sauce that brings everything together! Creamy and savory… My mouth is watering just thinking about it.
Whether your looking for a protein packed breakfast, or a healthy alternative to a comfort food dinner, I have found that I could pretty much eat this healthy egg dish for breakfast, lunch or dinner!
Which leads me to this delightful diddy…
Healthy Egg Dish
Brown Rice (1/2 cup)
Black Beans (1/3 cup)
Shredded Cheese (I prefer Mexican mix)
Egg Fried (2 eggs)
Salt (to taste)
Pepper (to taste)
Cilantro (small handful, personal preference)
Tomato (I use about 3 or 4 cherry tomatoes quartered)
Avocado (1/4 to a 1/2 of a whole avocado, cut into chunks)
HOT Sauce! (I like Tapatio)
Serving Size: This is one large breakfast. My idea of the weekend and satisfying for my husband anytime. If I make this during the weekdays for breakfast, I am inclined to reduce portions by 1/2 and only cook 1 egg.
The key to this meal being made in less than 10 minutes is to always have brown rice made and at the ready! If you don’t want to make your own, go pick up some of the frozen, ready made from Trader Joe’s. It only takes 3 minutes to heat up and it’s delicious! I also don’t measure anything out… I eyeball it. Cut portions in half if you want to reduce portion size or add extra veggies and less rice if your reducing carbs…. Tailor this healthy egg dish to fit your needs!
1. Cook brown rice per instructions on package
2. Chop a handful of cilantro, a few cherry tomato’s, and half of an avocado.
3. Put a handful of spinach onto a plate (breaking off the stems is nice)
4. Add rice on top of spinach
5. Add beans on top of rice
6. Add cheese on top of beans
7. At this point I like to microwave the dish for 30-45 seconds, depending on your microwave, to warm the rice & beans and just start to melt the cheese.
8. In a skillet, melt a tablespoon of butter*, cook two eggs over medium, about 1 1/2 minutes on each side. (or too your liking. But if you want the yolk for sauce, which I highly recommend, you need them to be runny and not well done!)
*I like my eggs cooked with butter, butter & olive oil mixed, olive oil, and mild coconut oil. Whichever your preference, all will taste great with this dish.
9. Place the eggs on top of cheese, rice, beans, spinach
10. Add salt and pepper to taste ( I actually like to add my salt and pepper after I cut open my egg because I like it getting mixed into the yolk, but for presentation purposes, this is way better)
11. Sprinkle on tomatoes, avocado & cilantro
12. Grab the hot sauce and get to it! (I’m a fan of Tapatio)
Mix up the toppings with sour cream or your favorite salsa. You really cannot mess this up!
I hope you enjoy this as much as I do! My dear friend, Jennifer, over at Showmetheyummy.com, created her own variation of this dish. You should definitely go check it out!