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🏠 Track your food / Recipes / Breakfast Plate With Fried Eggs, Toast, Turkey Ham, Tomatoes With Feta, Sautéed Mushrooms With Spinach, Cheese, And Olives

Breakfast Plate With Fried Eggs, Toast, Turkey Ham, Tomatoes With Feta, Sautéed Mushrooms With Spinach, Cheese, And Olives Recipe

Name: Breakfast Plate With Fried Eggs, Toast, Turkey Ham, Tomatoes With Feta, Sautéed Mushrooms With Spinach, Cheese, And Olives
Prep time: 15-20 minutes
Cook time: 10-15 minutes
Yield: 1
Cuisine: Mediterranean
Ingredients: fried eggs: 100g; toast: 60g; turkey ham: 28g; tomatoes: 123g; feta cheese: 30g; mushrooms: 70g; spinach: 30g; cheese: 30g; olives: 15g

fried eggs toast turkey ham tomatoes feta cheese mushrooms spinach cheese olives low lactose low calorie muscle gain weight loss breakfast lunch

Dish Overview: This dish is a sumptuous combination that brings together the heartiness of a traditional breakfast with a twist of Mediterranean flair. Comprising fried eggs, toast, turkey ham, and a colorful medley of tomatoes with feta cheese, sautéed mushrooms with spinach, alongside cheese cubes and olives, this plate offers a balanced, nutritious meal to kick-start your day. Designed to satisfy both taste and nutritional needs, this breakfast plate provides an impressive blend of proteins, carbs, and fats, making it an ideal start to your day, especially for those looking to maintain a balanced diet. The inclusion of Mediterranean elements like feta cheese and olives not only elevate the dish's flavor profile but also add a healthy dose of monounsaturated fats and vitamins. Nutritional Highlights: This breakfast plate is a powerhouse of energy, clocking in at approximately 600-700 kcal. With protein levels around 35-40 grams, it supports muscle maintenance and growth, while the carb content of 60-70 grams ensures you have the energy to face the day. The fats, around 30-35 grams, include healthy fats from olives and feta cheese, contributing to heart health. Dietary Needs: Given its constituents, this meal can be adjusted to meet certain dietary needs. However, in its current form, it suits individuals following a low lactose (with appropriate cheese choices) and low calorie diet, considering portion control is practiced. Suitable Meal Times: Primarily designed as a breakfast meal, it can also serve as a hearty brunch option. Health and Fitness Goals: This meal aligns well with goals centered around muscle maintenance, providing ample protein, and weight management through balanced macros and caloric content. Preparation and Cooking Time: Preparation time could range between 15-20 minutes, with cooking time estimated at 10-15 minutes, making it a quick and fulfilling option for busy mornings. Yield: This recipe serves 1.

Breakfast Plate with Fried Eggs, Toast, Turkey Ham, Tomatoes with Feta, Sautéed Mushrooms with Spinach, Cheese, and Olives

🌎 Mediterranean: Breakfast

🔥 Calories 650kcal
🍗 Protein 38g
🍚 Carbs 65g
🧈 Fat 32g

🥗 Ingredients:

fried eggs (100g)
toast (60g)
turkey ham (28g)
tomatoes (123g)
feta cheese (30g)
mushrooms (70g)
spinach (30g)
cheese (30g)
olives (15g)

🍳 How to cook (1 serving):

Cooking Time: 10-15 minutesPreperation Time: 15-20 minutes

Introduction

Begin by gathering all your ingredients. This meal involves simple cooking techniques and combines breakfast staples with fresh, Mediterranean-inspired components.

Preparing the eggs

Fry two eggs to your preference. For a healthier option, use minimal oil or a non-stick spray.

Toasting the bread

Toast two slices of your favorite bread until golden brown. Whole grain or sourdough bread are excellent choices for enhanced flavor and nutrition.

Working with the turkey ham

Heat a slice of turkey ham in a pan until it's warmed through and slightly crispy. This adds a smokey flavor to the dish.

Preparing tomatoes with feta

Dice a medium-sized tomato and combine with crumbled feta cheese. Season with salt, pepper, and a drizzle of olive oil for extra richness.

Sautéing mushrooms and spinach

In the same pan used for the turkey ham, sauté mushrooms and spinach until the mushrooms are tender and the spinach has wilted. This combination provides a delicious umami flavor and a good dose of greens.

Adding cheese and olives

Cube your choice of cheese and slice some olives. These can be added to the plate as a side or used as toppings for the toast, eggs, or the sautéed vegetables.

Final Assembly

Arrange all cooked components on a plate. Begin with the toast, layer the turkey ham, fried eggs, and then spread the remaining ingredients around them. This presentational style not only makes the meal visually appealing but also allows for easy customization of each bite.

⭐️ Nutrition facts:

Provides a good balance of proteins, carbs, and healthy fats. Includes ingredients known for heart health benefits and muscle maintenance. Rich in vitamins and minerals from vegetables and olives.