Serves: 4
Serving size: 1 egg and the spinach and sauce divided evenly
Calories per serving: 241
Although I’ve put this dish in the breakfast section, you can enjoy it at any meal. I find that if I start out with a hearty meal, my hunger is reduced for the rest of the day. The combination of egg, fish, spinach, and yogurt is a nutritional bonanza.
Reducing preparation time in the kitchen is golden, so buy prewashed baby spinach. Remember that nonfat Greek yogurt is the quintessential substitution for heavy cream, mayonnaise, cream cheese, and other high-fat ingredients that are typically used to add richness to your food.
2 teaspoons olive oil, divided
1 tablespoon thinly sliced or pressed garlic
1 teaspoon fresh lemon juice
10 ounces prewashed baby spinach
4 large eggs
½ pound smoked salmon, thinly sliced
⅛ teaspoon minced fresh dill
½ teaspoon chopped fresh chives
2 tablespoons plain nonfat Greek yogurt
In a skillet, heat 1 teaspoon of the olive oil over medium heat. Add the garlic and cook, stirring, for 1 minute. Add the lemon juice. Stir in the spinach and cook for 2 to 3 minutes, until the spinach has wilted.
In a separate nonstick skillet, heat the remaining 1 teaspoon olive oil. Crack the eggs into the skillet and cook over-easy. (If you don’t like over-easy eggs with runny yolks, cook them to your desired doneness.)
Divide the spinach mixture among four plates and top each with an egg. Divide the smoked salmon and fresh herbs among the plates and finish each with ½ tablespoon dollop of yogurt.