Eggs on Toast with Creamy Spinach Sauce
This easy breakfast is full of good-for-you ingredients that provide a satisfying and delicious balance of protein, healthy fats, and complex carbs.
Servings peope
Ingredients
- ½ teaspoon extra virgin olive oil plus cooking spray as needed
- 1 cup sliced brown mushrooms
- 2 cups loosely packed spinach chopped
- 1 ounce Neufchatel cheese (low fat cream cheese)
- 2-4 tablespoon skim milk
- ⅛ teaspoon garlic powder
- ⅛ teaspoon onion powder
- ⅛ teaspoon dried oregano
- ⅛ teaspoon kosher salt more as needed
- 2-3 cracks cracks pepper more as needed
- 2 eggs
- 2 slices whole grain bread
- 1 tomato sliced
- 2 tablespoons crumbled Feta Cheese optional
- parsley optional, for garnish
Instructions
- Heat a medium skillet to medium-high heat. Add olive oil and mushrooms and cook 3-5 minutes, until golden brown. If needed, add cooking spray during cooking process.
- While mushrooms are cooking, place cream cheese in a small, microwave-safe bowl. Warm in 20 second intervals until melted and can be stirred smooth. Add, garlic, onion, oregano, salt and pepper. Add milk a little at a time and whisk until smooth, heating more if necessary until you have a nice sauce consistency.
- When mushrooms are done, add chopped spinach to pan with mushrooms and stir just until wilted; it should just take a few seconds. Add cream cheese mixture and stir until combined and heated through. Remove mixture from pan and keep covered in a bowl.
- Wipe pan clean and heat to medium-high heat. Spray pan with cooking spray and crack 2 eggs into pan. Sprinkle eggs with salt and pepper and cook until desired doneness. (You can cook your eggs sunny-side up, or over easy, or poach them.)
- Toast bread in toaster and top each with a couple of tomato slices (if desired, you can quickly warm tomatoes in hot pan). Spoon spinach mixture over each serving and top with egg. Sprinkle with feta and parsley if desired. Serves 2.
Notes
- This dish is best eaten fresh. If you have leftover components they can be stored separately and reassembled as needed.
- For best flavor when sautéing mushrooms, don't salt them. This draws out moisture and they end up steaming/boiling instead of browning and getting that nice caramelized crust. All of the seasonings you need are in the sauce!
Nutrition
Serving: 1piece of topped toast, no feta, Calories: 217kcal, Carbohydrates: 20g, Protein: 13g, Fat: 10g, Saturated Fat: 4g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 3g, Trans Fat: 0.03g, Cholesterol: 175mg, Sodium: 423mg, Potassium: 626mg, Fiber: 3g, Sugar: 5g, Vitamin A: 3715IU, Vitamin C: 17mg, Calcium: 141mg, Iron: 3mg
Calories: 217kcal
Cost: $8
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