Split and toast whole wheat buns, then pile them high with garlicky tomatoes and a soft egg. The buns are substantial enough to hold up to wet toppings, and this comes together in the time it takes to fry an egg.

Serves 2. 15 minutes, 12 at the stove.

About 360 calories a serving, 19 g protein, 7 g carbohydrate, 29 g fat. From USDA figures for 83% of the ingredients; amounts are the recipe's.

Cook mode

1. Heat 1 tablespoon oil in a skillet over medium heat. Mince 1 clove garlic and cook it in the oil until fragrant, about 30 seconds. Roughly chop 8 ounces tomatoes and add them to the pan with a pinch of salt and pepper. Stir often until the tomatoes soften and release their juices, then taste and adjust the seasoning.5 min
2. While the tomatoes cook, split the 2 whole wheat buns lengthwise and place them cut-side up on a toaster oven tray or in a dry skillet. Toast until lightly golden and crisp at the edges, watching so they do not burn.3 min
3. When the tomatoes are soft, push them to the side of the skillet and add 1 tablespoon oil to the cleared space. Crack 2 eggs into the pan and cook until the whites are set but the yolks stay soft, spooning the hot oil over the yolks if you like, about 3 minutes.3 min
4. Divide the toasted bun halves between two plates. Spoon the tomato mixture over each bun half, then top each with an egg. Tear a small handful of fresh basil or parsley over the top and serve immediately while the bun is still warm.

Note Swap the tomato for sautéed mushrooms or wilted spinach. Leftovers keep refrigerated for one day but are best eaten warm; reheat gently in a skillet. Serve with a green salad or cold coleslaw to round out the meal.