Easy and Healthy MED Breakfast: One-Eyed Jacks

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A classic favorite that is easy to make and delicious. These one-eyed jacks are cooked in olive oil, giving them a savory taste that is perfect for breakfast, lunch or dinner. Serve with your favorite fruits for a delectable meal you and your family will love.

one eyed jack

One-Eyed Jacks

Recipe Information:

  • Serves 1
  • Serving Size: 1 one-eyed jack
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes


  • 1 tablespoon olive oil or canola oil
  • 1 slice of 100% whole wheat bread (look for a bread with minimal added sugar)
  • 1 egg
  • dash black pepper
  • dash oregano
  • dash paprika or cayenne


  1. Use a spoon, butter knife, or the rim of a cup to cut a circular piece out of the center of a slice of 100% whole wheat bread.
  2. Heat a medium skillet over medium heat and add 1 tablespoon olive oil.
  3. Add the slice of bread with the hole in the center to the pan (reserve the cut-out center piece of bread for later). Use a fork or tongs to move the slice around the pan to collect a little bit of oil from the pan onto the bread. Flip the slice and repeat the process on the other side.
  4. Crack an egg into the hole in the center of the slice of bread. Let the egg cook until it is firm enough to flip. (Note: If desired, you can break the yolk during the cooking process in order to ensure that the center cooks all the way through.)
  5. Once ready to flip, season with black pepper, oregano and cayenne and then flip to cook on the other side. Season again on this side.
  6. While the one-eyed jack finishes cooking, add the cut-out center piece of bread to the pan with a small amount of olive oil if needed. Toast the bread on both sides.
  7. Cook the egg and cut-out center piece of bread to your desired level of doneness and serve.

Nutrition Information per Serving:

  • Serving size – 1 one-eyed jack
  • Vegetable – 0 cups
  • Fruit – 0 cups
  • Calories – 255 calories
  • Carbohydrates – 13 grams
  • Fiber – 2 grams
  • Protein – 9 grams
  • Fat – 19 grams
  • Sodium – 191 mg

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