I've never met a runny egg I didn't like. Whether it's poached for eggs Benedict or slid on top of a meaty burger, a just-cooked-enough egg is always welcome on my plate. I've been trying to eat out at restaurants less and less . . . and eat things like eggs Benedict and burgers less and less . . . and this light and delicious recipe has become a staple in my kitchen.
Eggs might lend themselves to breakfast, but I love eating them at dinner — especially after a tough strength-training session. With a little effort, a handful of ingredients, and less than 30 minutes, you can have this nutrient-rich meal on the table that's quick, light, and so satisfying.
Don't let the "fried" egg in this recipe confuse you. A tiny spray of canola oil (less than a teaspoon) is needed to cook an egg that is crisp on the outside and perfectly runny on the inside.
- For the roasted veggies:
- 1/2 large head cauliflower, cut into florets
- 2 small heads broccoli, cut into florets
- 1 1/2 tablespoons extra-virgin olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon red pepper flakes
- Juice of 1/2 lemon
- For the fried egg:
- Canola oil spray
- 1 egg
- Pinch of paprika, optional
- Dash of hot sauce, optional
- Preheat oven to 400ºF.
- In a large bowl, toss cauliflower and broccoli florets in extra-virgin olive oil. Then add the garlic powder, salt, pepper, and red pepper flakes, and mix well.
- Spread out your veggies on a baking sheet, and give all the florets a good squeeze of fresh lemon juice.
- Roast in the oven for 15 to 20 minutes, occasionally shaking the pan.
- Once your veggies have roasted for 10 to 12 minutes, heat a small nonstick skillet over medium-low heat, and give it a good spray of canola oil. Crack your egg in the skillet, and cook for about three minutes until the yolk is slightly set.
- Remove your veggies from the oven, and slide them into a shallow plate or bowl.
- Flip your egg, and cook for an additional 30 seconds to a minute. Keep the cook time shorter if you like a runny egg!
- Carefully slide your cooked egg on top of your veggies, sprinkle with paprika, and eat up.
Source: Calorie Count
- North American
- 1 serving
- Total Time
- 30 minutes
- Calories per serving