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During my health and weight loss journey, I learned a little trick that helped get me to the end of the day with my skinny jean hopes still intact. Really, it was a state of mind. If I focused on what I should be eating first rather than what I shouldn’t be eating, I found that I packed myself full of veggies, fruit, whole grains and lean protein. By the time I reached the danger zone (that’s mid-afternoon for me), I was fiber-filled and all of the usual cravings subsided. Take that, Doritos!
For lunch, there were definitely a fair share of salads on the menu, though I often turned to my go-to Low-Fat Salmon Salad Sandwich with Capers. Whatever I chose, there had to be lots of flavor so that I didn’t feel deprived. No flavor meant instant cravings…and not the good kind.
This vegetable sauté melds mushrooms, zucchini and thyme with a little shot of minced garlic. After plating the vegetables, top them with a fried egg, egg whites set and the yellow yolk beautiful soft and runny. Fiber, protein and flavor. Done!
The recipe makes enough for one serving, but it’s easily double or even quadrupled to feed your family. If you wish, serve this along side some whole wheat toast that is lightly brushed with olive oil.
The recipe:
Heat the olive in a medium skillet set over medium heat. Add the minced garlic and cook, stirring, for 30 seconds.
Add the zucchini, mushrooms and thyme and cook, stirring occasionally, until the vegetables are tender, about 4 minutes.
Season the vegetables with salt and pepper, and spoon onto a plate.
While the vegetables are cooking, heat a small nonstick skillet over medium heat. Coat the skillet with cooking spray.
Crack the egg into the pan and cook just until the egg white is set, but the yolk is still soft.
Slide the egg out of the pan, on top of the vegetable mixture. Season with salt and pepper, if desired. Serve.
Other easy and healthy lunch recipes:
Cookin’ Canuck’s Low-Fat Salmon Salad Sandwich with Capers
Cookin’ Canuck’s Chicken Pinwheel Sandwich with Roasted Red Pepper, Kalamata Olives & Herb Yogurt
The Kitchn’s Colorful Lentil Salad with Walnuts & Herbs
Two Peas and Their Pod’s Smashed Chickpea Greek Salad Sandwich
Rachel Cooks’ Shortcut Squash Soup
From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
- 1 tsp olive oil
- 1 clove garlic, minced
- 3/4 cup finely diced zucchini
- 3/4 cup finely diced mushrooms
- 2 tsp minced fresh thyme leaves
- 1/8 tsp salt
- 1/8 tsp ground pepper
- 1 large egg
- Salt and pepper, if desired
Instructions
- Heat the olive in a medium skillet set over medium heat. Add the minced garlic and cook, stirring, for 30 seconds.
- Add the zucchini, mushrooms and thyme and cook, stirring occasionally, until the vegetables are tender, about 4 minutes.
- Season the vegetables with salt and pepper, and spoon onto a plate.
- While the vegetables are cooking, heat a small nonstick skillet over medium heat. Coat the skillet with cooking spray.
- Crack the egg into the pan and cook just until the egg white is set, but the yolk is still soft.
- Slide the egg out of the pan, on top of the vegetable mixture. Season with salt and pepper, if desired. Serve.
Notes
Calories 171.1 / Total Fat 9.8g / Saturated Fat 2.3g / Cholesterol 186mg / Sodium 382.8mg / Total Carbohydrates 12.5g / Fiber 4.2g / Sugar 5.3g / Protein 11.1g / WW (Old Points) 3 / WW (Points+) 5 {Nutritional info does not include additional salt and pepper.)
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{ 19 comments… read them below or add one }
I love an easy recipe like this! Awesome idea!
You nailed it on the head – focus on what you can eat not what you can’t!!!
I love your tips, Dara! I totally need the motivation right now. Recently I have also been forcing myself to sit at the table and eat instead of eating while on the computer or while watching TV, and I think that is helping! Love this saute, especially the small dice on the veggies.
This is something I often make for breakfast. It’s easy if you dice a bit of extra vegetables from dinner the evening before, and put them in a ziploc back in the fridge. In the morning, you’re ready to go!
Love this one! Great for breakfast, lunch, or dinner!
I too love the nutrition tips you give. I almost called the diet tips but its really so much more of a lifestyle than a diet, right? I could put an egg on ice cream and be happy. Looks like you’re a fan of Oakdell eggs too
That looks lovely. Good point about focusing on what we SHOULD eat.
I always say ‘put an egg on it and they will come’. GREG
This looks wonderful!!! And cheers to focusing on the “shoulds” when it comes to eating. Definitely more motivating!
I love that shot of the eggs, Dara! This is just my kind of breakfast all around. I’ve never been a big breakfast eater but I do prefer a savory breakfast. And that egg on top is perfect!
Love this today! I am an “egg girl” and make us similar recipes. Love your inspiration, Dara!
Everything’s better with a fried egg on top
Love it!!
What a perfect meal, I could have this for breakfast or dinner anytime.
Dara,
I do the same thing with my veggie intake–the more I get in at the beginning of the day, the better off I do at the end of the day, which is when I struggle. It will be worse after my spouse leaves, so I’m slightly glad his departure ties in with the CSA season so I will be inundated with fresh produce. I love simple egg dishes, and this is easily something I can do for me. Or for a simple supper for me and the kids. The kids and I. Nope, I think I had it right the first time.
This looks delicious. I have all the ingredients. I think I’ll make this for our Sunday breakfast.
It’s a bad habit of mine to skip breakfast in the morning but I would happily make time each morning for a plate of this. How pretty!
I love this saute and how it’s perfectly cubed!! Mid-day is definitely when I crave for snacks and I usually opt for trail mix, fruits or yogurt. I’ve got to try this saute one day. So yum
I would be totally lost without a slightly runny egg on something just about every day, usually that hit of protein starts the day or enhances lunch. What a great idea to serve over vegetables! Looks delicious.
Yum, a tasty alternative to my usual sauteed kale and egg breakfast.
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