Poached Eggs with Spiced Tomato Sauce
Prep: 20 minutes
Cook: 27 minutes • Serves: 4
1 green bell pepper, chopped (about 1 cup)
1 small yellow onion, chopped (about 1 cup)
2 garlic cloves, minced (about 1 tablespoon)
2 teaspoons paprika
1 teaspoon ground cumin
1/2 teaspoon crushed red pepper flakes
1/4teaspoon salt
1can (28 ounces) crushed tomatoes
2 tablespoons chopped fresh basil leaves, plus additional leaves for garnish (optional)
4 large eggs
1/2cup crumbled feta cheese (2 ounces)
4 3-inch pieces baguette bread or 4 pita bread halves
1.In large skillet, heat oil over medium-high heat. Add bell pepper and onion and cook 8 to 10 minutes or until onion is tender, stirring occasionally.
2.Add garlic, paprika, cumin, crushed red pepper and salt and cook 1 to 2 minutes or until garlic is fragrant and golden brown, stirring occasionally.
3.Add tomatoes and heat to boiling. Reduce heat to medium-low and cook 10 minutes or until mixture has thickened slightly, stirring occasionally. Stir in chopped basil. Makes about 4 cups.
4.With back of large spoon, make 4 wells in tomato mixture. Crack 1 egg into small bowl and gently pour into a well; repeat with remaining eggs. Increase heat to medium; cover and cook 6 to 8 minutes or until egg whites are cooked through and yolks are slightly soft.
5.Remove skillet from heat and sprinkle with cheese and garnish with basil leaves, if desired. Serve with bread.
Approximate nutritional values per serving:
467 Calories, 17g Fat (5g Saturated), 229mg Cholesterol,
1155mg Sodium, 63g Carbohydrates, 7g Fiber, 19g Protein
Cooking Clues
To prepare in individual serving dishes, follow recipe through step 3, then place 1 cup tomato mixture into each of 4 individual oven-safe baking dishes. With back of large spoon, make a well in center of tomato mixture in each dish, then gently pour 1 cracked egg into each well. Bake at 400° for 12 to 15 minutes or until egg whites are cooked through and yolks are slightly soft. Sprinkle each with 2 tablespoons cheese and basil leaves, if desired. Serve with bread.
Dietitian’s tip:
> Watching your cholesterol? Use egg whites or egg beaters in place of whole cracked eggs. One large egg has about 186mg of cholesterol, all found in the yolk.
