Light Veggie Egg Skillet with Creamy Yogurt Toast

🥘 Ingredients

• 2 eggs
• 2 egg whites
• 1 slice whole grain bread
• 80 g plain low-fat Greek yogurt
• 1 tsp olive oil
• 50 g spinach
• 60 g cherry tomatoes, halved
• 40 g mushrooms, sliced
• 30 g red bell pepper, diced
• 1 tbsp chopped fresh parsley
• 1/4 tsp garlic powder
• 1/4 tsp paprika
• 1 pinch black pepper
• 1 pinch salt
• 1 tsp lemon juice

👨‍🍳 Instructions

1. 1
   Heat the olive oil in a non-stick skillet over medium heat.
2. 2
   Add the mushrooms and bell pepper, and cook for 2 to 3 minutes until slightly softened.
3. 3
   Add the spinach and cherry tomatoes, then cook for 1 more minute until the spinach wilts.
4. 4
   Whisk the eggs and egg whites with garlic powder, paprika, salt, and black pepper.
5. 5
   Pour the egg mixture into the skillet and cook gently, stirring lightly, until the eggs are set but still soft.
6. 6
   Toast the whole grain bread until golden.
7. 7
   In a small bowl, mix the Greek yogurt with lemon juice and half of the chopped parsley.
8. 8
   Spread the yogurt mixture over the toast.
9. 9
   Plate the veggie egg skillet with the yogurt toast on the side and sprinkle the remaining parsley on top.

📊 Nutritional Information

• Fiber: 5 g per serving
• Calcium: approximately 180 mg per serving
• Iron: approximately 3 mg per serving
• Vitamin C: high, mainly from bell pepper and tomatoes
• Vitamin A: high, mainly from spinach and eggs
• Potassium: approximately 520 mg per serving
• Probiotics: present from Greek yogurt

💡 Cooking Tips

• Use a non-stick pan to reduce the need for extra oil and keep the meal lighter.
• Cook the eggs on medium-low heat to keep them soft and prevent rubbery texture.
• Chop the vegetables evenly so they cook quickly and consistently.
• If the skillet looks watery from the tomatoes, cook for an extra 30 seconds before adding the eggs.
• Season at the end if needed, since yogurt and eggs can make salt levels feel stronger.
• Check ingredient labels if using packaged yogurt or bread to ensure freshness and stable storage.