Lentil & Feta Egg Skillet

A lighter, low-glycemic one-pan lentil, veggie, and egg skillet with reduced-fat feta and a cool dollop of light crème fraîche, sized for two. (Fritz)

Ingredients

  • 1/2 cup green or brown lentils, rinsed (Fritz)
  • 1 small onion, finely chopped (Fritz)
  • 1 clove garlic, minced (Fritz)
  • 1 small bell pepper, diced (Fritz)
  • 1 small zucchini, diced (Fritz)
  • 2 teaspoons olive oil (Fritz)
  • 1 teaspoon dried oregano
  • 1 tablespoon tomato paste
  • 1 1/2 cups low-sodium vegetable broth (Fritz)
  • 2 eggs (Fritz)
  • 60 g reduced-fat feta cheese, crumbled (Fritz)
  • 3 tablespoons light [[Crème Fraîche]] or 2% Greek Yogurt (Fritz)
  • Fresh parsley for garnish (optional)
  • Salt and black pepper to taste

Instructions

  • Heat olive oil in a large nonstick skillet over medium heat. (Fritz)
  • Add onion and sauté until translucent, about 3-4 minutes.
  • Add garlic and bell pepper; cook 3-4 minutes until slightly softened. (Fritz)
  • Stir in lentils, tomato paste, and oregano; cook 1 minute to toast the tomato paste. (Fritz)
  • Pour in broth, bring to a boil, then reduce heat, cover, and simmer 20 minutes. (Fritz)
  • Add diced zucchini, stir gently, and continue simmering uncovered 5-7 minutes until lentils are tender and zucchini is just cooked through, with a little sauce remaining; add a splash of water if it dries out. (Fritz)
  • Make 2 wells in the lentils and crack an egg into each. Cover and cook 5-7 minutes until whites are set and yolks are jammy (or to your liking). (Fritz)
  • Sprinkle crumbled feta over the top, dollop the light [[Crème Fraîche]] around, season with salt and pepper, and garnish with parsley. (Fritz)
  • Rest 2 minutes off heat, then serve. (Fritz)

Notes

  • Serves two with a balanced protein-fiber profile for a steady blood sugar response, while keeping the dish light on added fat. (Fritz)
  • Keeps the generous crème fraîche idea from your chickpea-spinach skillet but uses a light version for a lighter finish. (Fritz)
  • Avoids cumin per your earlier note. (Fritz)
  • Zucchini is added at the end to prevent overcooking and maintain texture. (Fritz)
  • Optional: For extra greens, fold in a handful of baby spinach during the last minute of simmering. (Fritz)

Calories estimate

  • Approximately 830 kcal total; about 415 kcal per serving. Protein ~24 g, Carbs ~35 g, Fat ~16 g, Fiber ~12 g per serving. (Fritz)