Healthy Recipe: Eggs with Smoked Sausage, Spinach, and Tomatoes
Serves 4 │ 1 egg and 1/2 cup sausage mixture per serving
This zesty breakfast dish also makes an excellent light lunch or dinner. The vegetables balance the smokiness of the sausage and the peppery hot sauce.
- 1/2 teaspoon canola or corn oil and 1 tablespoon canola or corn oil, divided use
- 4 ounces low-fat smoked turkey sausage, casings discarded, diced
- 4 large eggs
- 1/4 cup water
- 1 cup loosely packed spinach, coarsely chopped
- 1 cup grape tomatoes, quartered
- 2 tablespoons chopped fresh Italian (flat-leaf) parsley or finely chopped green onions
- 1/4 teaspoon pepper
- 2 teaspoons mild Louisiana-style hot-pepper sauce
In a large, heavy, nonstick skillet, heat 1/2 teaspoon oil over medium heat, swirling to coat the bottom. Cook the sausage for 5 minutes, or until beginning to brown lightly, stirring occasionally. Transfer to a small plate.
Meanwhile, crack the eggs into a bowl. Don't beat them. Reduce the heat to medium low. In the same skillet, heat the remaining 1 tablespoon oil, swirling to coat the bottom. Slide the eggs, one at a time, into the skillet. Cook for 1 minute. Pour the water into the skillet (not directly over the eggs). Sprinkle the eggs with the sausage, spinach, tomatoes, parsley, pepper, and hot-pepper sauce. Cook, covered, for 3 to 4 minutes, or until the egg whites are cooked.
Nutrition Analysis (per serving)
- Calories: 168
- Total Fat: 11.5 g
- Saturated Fat: 3.0 g
- Trans Fat: 0.0 g
- Polyunsaturated Fat: 2.5 g
- Monounsaturated Fat: 5.0 g
- Cholesterol: 201 mg
- Sodium: 362 mg
- Carbohydrates: 5 g
- Fiber: 1 g
- Sugars: 3 g
- Protein: 11 g
1 vegetable, 1 1/2 lean meat, 1 fat
This recipe is reprinted from American Heart Association Grill It, Braise It, Broil It. Copyright ©2015 by American Heart Association. Photos by Lucy Schaeffer. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House LLC. Available from booksellers everywhere.