Osteoporosis Canada
Fast-Fry Steak and Eggs

Fast-Fry Steak and Eggs

Fast-Fry Steak and Eggs

Fast-Fry Steak and Eggs

PREP TIME: 15 minutes

COOK TIME: 25 minutes

SERVES: 4

PREP TIME: 15 minutes
COOK TIME: 25 minutes
SERVES: 4

Ingredients

This hearty protein-packed one skillet meal is perfect for breakfast, lunch or dinner! The combination of vegetables and feta is a flavourful backdrop for the steak and eggs. This recipe is a super-speedy dinner and if there are leftovers, tuck them into a bun for a delicious lunchtime sandwich the next day!

  • 4 Fast-fry Steaks (e.g. Strip Loin or Top Sirloin), about ¾ lb/400 g total
  • 1 tsp (5 mL) Italian seasoning
  • 1/2 tsp (2 mL) each salt and pepper, divided
  • 2 tbsp (30 mL) canola oil, divided
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 yellow or green pepper, diced
  • 1 can (19 oz/540 mL) petite cut tomatoes
  • 3 tbsp (45 mL) chopped fresh basil or parsley
  • 4 large eggs
  • 1/2 cup (125 mL) crumbled feta cheese
  • 8 slices sourdough bread, toasted
  • Coarsely chopped fresh basil or parsley (optional)

Preparation

Sprinkle steaks with Italian seasoning and half each of the salt and pepper.

Heat 1 tbsp (15 mL) of the oil in a large nonstick skillet on medium high heat. Sear steaks on both sides and remove to a plate, keep warm.

Return skillet to medium heat and add remaining oil. Cook onion, garlic and yellow pepper for 5 minutes or until softened. Stir in tomatoes, basil and remaining salt and pepper. Bring to a boil, reduce heat and simmer for 10 minutes or until starting to thicken.

Return steaks and accumulated juices to the skillet and in between steaks make little indents and place an egg in each. Cover and cook for about 4 minutes or until eggs are set or cooked to desired doneness. Uncover and sprinkle with cheese and basil, if using. Serve with toasted bread.


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Recipe Tip

RECIPE TIP

Sprinkle a little salt and pepper on the egg before enjoying to your preference. Or for a kick of heat, add a splash of hot sauce or fresh chilies.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information (Per Serving)

* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

© Osteoporosis Canada, 2021
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