Home Style Potato and Egg Fry

 

Eggs are highly nutritious as they contain an array of vitamins and minerals and are especially high in Vitamin A, D and E. They have all the nutrients required for growing a chick, which is why they are considered a super source of nutrients for humans.

An egg consists of its yolk and white, containing between 66-99 calories per egg depending on the size. One egg supplies roughly 14% of an adult’s daily recommended protein intake, which is mostly from the egg white. Protein is essential for muscle repair and growth. Therefore those who perform high intensity exercise and sports tend to eat a high amount of egg whites as they are an easily assessable, easy to prepare and a cheap source of protein. However, the egg yolk is purely a mixture of fats and proteins. Many people believe that egg yolks are very high in fats, however one medium egg contains roughly 1.6g of fat, which is a fraction of the 70g of fat recommended.

 

Choosing Eggs:

The eggs can come from a variety of farming methods. They can be organic and free range, free range or caged, from other birds etc…. For me nothing beats the flavour of organic and baladi eggs.

What you need to look out for when buying eggs is the following:

* Buy eggs that are closer to the production date and stay away for those nearer the use by or sell by date.

* Check the box of eggs before buying, they should be intact and free of cracks.

 

Storing eggs:

* Eggs can be stored for up to a few months from production date in the fridge although each country has its own regulations.

* Eggs should be stored at a constant temperate, so if bought from the refrigerated section of a supermarket they should be stored in the fridge once you get home.

* If bought directly fresh from a farm they can be stored on the counter top for a week providing the temperature remains at a steady temperature no higher than 20 degrees Celsius.

* Cooked eggs can store for up to 2 days in the fridge provided they are wrapped properly.

* Raw eggs whisked and portioned can be frozen, then defrosted in the fridge prior to using them.

 

Eggs are internationally consumed for breakfast. In fact, I have had them prepared in over thirty different forms! However they are prepared, they make a delicious start to my day.

This recipe is one of my comfort breakfasts, which I happily share with you. I love it with chili oil and country bread to soak up the runny yolks and olive oil.

 

Ingredients:

  • 600 grams small potatoes
  • 1 medium onion
  • 1/4 cup olive oil
  • 3 eggs
  • Salt
  • Pepper
  • 2 green onions, chopped

 

 

Method:

* Peel and slice the potatoes into ½ cm discs.

 

* Fry the potato on medium heat in the olive oil using a non-stick pan and season with salt and pepper. Stir every 2 minutes until it starts to turn golden brown and almost cooked. It may take around 12 minutes.

 

* Slice the onions and add to the potatoes and stir. Once the onions turn golden brown the potatoes should be soft but still holding their shape and cooked. Remove from the pan and set aside leaving the olive oil in the pan.

 

* Fry 3 eggs in the remainder of the oil to your liking. I love them sunny side up.

 

* Top the potatoes with the fried eggs and sprinkle with chopped green onions and drizzle with chili oil, salsa pico di gallo or Omani salsa.

 

Per Serving: 405 Calories; 23g Fat (50.9% calories from fat); 11g Protein; 40g Carbohydrate; 4g Dietary Fiber; 212mg Cholesterol; 83mg Sodium.