Egg-in-a-Hole with Veggies


Roasted Vegetables

1 pint grape tomatoes, halved
1 medium zucchini, chopped into 1/4-inch pieces
1/2 medium sweet onion, diced
1/2 teaspoon Italian seasoning
1 teaspoon extra-virgin olive oil


1 teaspoon butter
½ teaspoon canola oil
1 slice of bread
Non-stick cooking spray
1 egg


Preheat the oven to 350 degrees and line a sheet pan with aluminum foil. Spread the tomatoes, zucchini, and onion out in a single layer on the pan; sprinkle with seasoning and drizzle with oil. Toss the veggies with your hands to coat with oil. Roast for 20 to 30 minutes, turning the veggies about halfway through cooking time. Once done serve or refrigerate for use later.

To make the egg-in-a-hole cut a hole out of the center of the slice of bread with a small, sharp jar top or biscuit cutter. Heat butter and oil in a skillet over medium-low heat and once the oil is hot and butter melted add the bread and cut-out to the pan and toast on one side. Turn the bread over and if using leftover veggies add them to the pan as well. Spray the inside of the hole of toast and crack an egg in the middle. Cook over low-medium heat for 2-3 minutes or more depending on how well you want the egg to be cooked. Serve egg-in-a-hole with the cut-out and side of veggies for a delicious breakfast meal.

Yield: 1 Serving (serving size: ¼ cup vegetables plus egg and toast)
Nutrition Breakdown: Calories 230, Fat 13g, (4.5g saturated fat), Cholesterol 230mg, Sodium 470mg, Carbohydrate 25g, Fiber 7g, Protein 13g.
Percent Daily Values: 15% Vitamin A, 20% Vitamin C, 10% Calcium, 15% Iron
Diabetes Exchange Values: 1 Carbohydrate, 1 Vegetable, 1 Protein, 1 1/2Fat