EIWITRIJK RECEPT · FASE 4 · ONTBIJT

Fried egg on sweet potato

Savoury fried egg on roasted sweet potato with vegetables, balanced for Phase 4.

20 min totaal 1 portie 400 kcal p.p. 26 g protein

This fried egg on sweet potato is a colourful plate where roasted slices of sweet potato form the base for two eggs with runny yolks. With creamy cottage cheese, juicy tomato and fresh rocket alongside, it becomes a savoury, satisfying breakfast that feels like a relaxed weekend meal.

In Phase 4 you're working towards a broad and balanced pattern, and this dish shows that well. The sweet potato delivers fibre-rich, slow-release carbohydrates and valuable nutrients, while the eggs and cottage cheese together provide around twenty-six grams of protein. That balanced ratio between carbohydrates, protein and some fat creates steady energy and a long feeling of fullness, exactly the balance a protein-rich diet aims for in this phase.

Lovely with a pinch of paprika or smoked salt over the sweet potato, and a splash of balsamic over the tomato and rocket for a fresh finish.

Zo maak je het

  1. Heat the olive oil and fry the sweet potato slices for about 10 minutes until cooked and golden brown.
  2. Season with paprika powder, pepper and salt and transfer to a plate.
  3. Fry the eggs in the same pan until the whites are set.
  4. Place the fried eggs on top of the sweet potato.
  5. Add the cottage cheese, tomato and rocket alongside.
  6. Grind some fresh pepper over and serve.

Bewaren

Bake the sweet potato a day ahead and warm it in the pan. Cook the eggs fresh so the yolk stays runny and the cottage cheese stays cool.

Variatietips

Try swapping the cottage cheese for hummus or a poached egg, or add avocado for extra creaminess. A handful of spinach stirred through the pan makes the plate even greener.

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