Start the morning right with this filling tomato and egg breakfast skillet
By joannewashburn // 2021-02-05
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Need a filling breakfast in a snap? Then cook up this tomato and egg skillet served with mixed-herbs salad. This delicious salad is filled with fiber, protein and other nutrients essential for your overall health. The best part is it's so fuss-free! Just toss your ingredients into the pan and let them cook while you get started on your morning stretches.

Tomato and eggs: a classic pairing

People worldwide have been making breakfast dishes with tomatoes and eggs for generations. And it isn't hard to see the appeal of these two ingredients, alone or combined, for breakfast. For starters, eggs are a staple breakfast fare. They are an excellent source of high-quality protein. Research has also shown that eggs help raise levels of "good" HDL cholesterol. This cholesterol helps get rid of "bad" LDL cholesterol, which can clog your arteries and raise your risk of developing heart disease or suffering a stroke. In fact, a recent study of nearly half a million people in China suggests that eating only one egg a day as part of a balanced diet may reduce the risk of heart disease and stroke. Eggs are also very filling. So if you load up on eggs for breakfast, expect to feel full until lunch. This is also why eggs are thought to promote weight loss and support weight management. Additionally, eggs are full of vitamin D. This nutrient helps maintain strong bones and prevents bone diseases like osteoporosis and rickets. Note that vitamin D content differs depending on the method of production. For instance, organic free-range eggs tend to have more vitamin D than just free-range or conventional eggs. On the other hand, tomatoes are best known for their high lycopene content. As an antioxidant, lycopene may lower your risk of several chronic diseases by reducing inflammation. Lycopene also keeps your heart healthy by reducing your levels of LDL cholesterol while raising your levels of HDL cholesterol. In fact, some studies indicate that people with higher amounts of lycopene in their tissues have lower blood pressure and enjoy a lower risk of heart attack than those with lower amounts of lycopene.

Tomato and egg breakfast skillet with mixed herbs

Breakfast is arguably the most important meal of the day, so make it count. Instead of reaching for your box of processed cereal or whipping up a bowl of instant oatmeal, cook up a hearty tomato and egg skillet. You'll only need one skillet and no more than 30 minutes. Ingredients for 2 servings:
  • 4 fresh thyme sprigs
  • 3 garlic cloves (1 peeled, 2 thinly sliced)
  • 2 large free-range eggs
  • 2 slices sourdough bread
  • 1/2 butterhead lettuce, leaves washed
  • 2 cups halved cherry tomatoes
  • 1 cup baby spinach
  • 6 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon white wine vinegar
  • Ground black pepper
  • Sea salt
  • Handful of dill leaves
  • Handful of parsley leaves
  • Handful of coriander leaves
Preparation:
  1. Heat 3 tablespoons of olive oil in a skillet. Add sliced garlic and cook over medium-high heat for 30 seconds. Add tomatoes, thyme and a pinch of salt. Reduce heat to low and cook for 5–10 minutes.
  2. Add spinach and allow to wilt. Carve out 2 hollow spots in the skillet. Crack an egg into each hollow. Cook, covered, for 5 minutes or until the whites are set but the yolks are still runny.
  3. In a bowl, whisk vinegar with some salt and pepper. Gradually whisk in the remaining olive oil. Add the salad leaves and herbs. Toss well.
  4. Toast the sourdough slices. Rub each slice with the whole garlic clove and a drizzle of olive oil. Transfer them on 2 plates and top with the tomato and eggs. Serve with the salad.
Say goodbye to processed cereals, instant oatmeal and French toast for breakfast! Make breakfast count with a fuss-free, tasty and healthy dish like tomato and egg skillet. Round it out with a fresh mixed-herbs salad. Sources: MindBodyGreen.com BBCGoodFood.com VeryWellHealth.com
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