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Fried Eggs with Mashed Peas and Broccoli Salad

Fried Eggs with Mashed Peas and Broccoli Salad is a Lunch international recipe with 471 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

471 kcal

Total Time

20 min

Servings

1

Protein

25.9 g

About This Recipe

The story behind Fried Eggs with Mashed Peas and Broccoli Salad

Fried Eggs with Mashed Peas and Broccoli Salad is a lunch recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around egg, peas, and garlic.

Like most enduring lunch recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 471 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Fried Eggs with Mashed Peas and Broccoli Salad worth coming back to.

Ingredients

  • Egg2 medium (100 g)
  • Peas1 cup (200 g)
  • Garlic1/2 clove (2 g)
  • Broccoli1 cup (90 g)
  • Lemon Juice1 tablespoon (15 g)
  • Oil3 teaspoon (15 ml)

Instructions

  1. 1

    Step 1

    Heat water with a pinch of salt in a pot. Once boiling, add the peas with the garlic.

  2. 2

    Step 2

    Boil for 6-8 minutes and remove once tender. Drain and set aside.

  3. 3

    Step 3

    Put the peas and garlic in a blender cup with 2/3 of the oil and a bit of the cooking broth.

  4. 4

    Step 4

    Season with salt and pepper to taste and process until smooth. If you want, add some liquid to make it creamier.

  5. 5

    Step 5

    If you don't have a blender, use a potato masher.

  6. 6

    Step 6

    At the same time, cut the broccoli florets and put in a pot with boiling water. Let boil for 3-4 minutes, remove and set aside.

  7. 7

    Step 7

    Then season with lemon juice and a pinch of salt.

  8. 8

    Step 8

    At the same time, heat the remaining oil in a pan over medium-high heat.

  9. 9

    Step 9

    Once heated, crack the eggs and cook until the white sets, about 3-4 minutes. Remove.

  10. 10

    Step 10

    Serve the mashed peas with fried eggs and broccoli salad.

Nutrition Snapshot

Macros and micros at a glance

61/ 100

Forkd Score · Moderate

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

471

Protein

25.9g

Carbs

36.9g

Fat

24.5g

Fiber

13.7g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

EggTree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Fried Eggs with Mashed Peas and Broccoli Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Fried Eggs with Mashed Peas and Broccoli Salad

How many calories are in Fried Eggs with Mashed Peas and Broccoli Salad?

Fried Eggs with Mashed Peas and Broccoli Salad has about 471 calories per serving based on the current ingredient list and serving size on this page.

How long does Fried Eggs with Mashed Peas and Broccoli Salad take to make?

Fried Eggs with Mashed Peas and Broccoli Salad takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Fried Eggs with Mashed Peas and Broccoli Salad?

Most ingredients in Fried Eggs with Mashed Peas and Broccoli Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Fried Eggs with Mashed Peas and Broccoli Salad?

Fried Eggs with Mashed Peas and Broccoli Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Fried Eggs with Mashed Peas and Broccoli Salad?

Yes, Fried Eggs with Mashed Peas and Broccoli Salad generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.

How do I reheat Fried Eggs with Mashed Peas and Broccoli Salad?

Reheat Fried Eggs with Mashed Peas and Broccoli Salad gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.

Can I scale Fried Eggs with Mashed Peas and Broccoli Salad up or down?

Yes. Fried Eggs with Mashed Peas and Broccoli Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Fried Eggs with Mashed Peas and Broccoli Salad?

A large skillet, saucepan, or sheet pan works well for Fried Eggs with Mashed Peas and Broccoli Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Fried Eggs with Mashed Peas and Broccoli Salad is cooked properly?

Fried Eggs with Mashed Peas and Broccoli Salad is ready when the egg is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.

Is Fried Eggs with Mashed Peas and Broccoli Salad suitable for vegetarians?

Yes. Fried Eggs with Mashed Peas and Broccoli Salad is suitable for vegetarians as written.

Is Fried Eggs with Mashed Peas and Broccoli Salad gluten-free?

Yes. Fried Eggs with Mashed Peas and Broccoli Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Fried Eggs with Mashed Peas and Broccoli Salad?

Yes. This recipe includes Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Fried Eggs with Mashed Peas and Broccoli Salad ahead of time?

Fried Eggs with Mashed Peas and Broccoli Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Fried Eggs with Mashed Peas and Broccoli Salad for my calorie or macro goals?

Fried Eggs with Mashed Peas and Broccoli Salad already lands in a fairly high-protein range at about 25.9 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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