Eggs poached in a pan of tomatoes, onion and peppers, with bread to mop it up. Twenty minutes, one pan.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F).
- Ready in20 minutes
- Prep5 min
- Cook15 min
- Serves1
Ingredients
- 3 eggs
- 250 g tomatoes, chopped or crushed (canned)
- 50 g onions
- 80 g peppers (bell)
- 10 g olive oil
- 1 slice wholegrain bread
Method
- Slice the onion and pepper and chop the tomatoes.
- Heat the olive oil in a wide pan over medium heat and cook the onion and pepper for five minutes until soft.
- Add the tomatoes with a pinch of salt, a pinch of cumin or paprika if you have it, and simmer for five minutes until saucy.
- Make three hollows in the sauce and crack an egg into each. Cover the pan and cook for four to six minutes until the whites are set and the yolks are done to your liking.
- Serve from the pan with the bread.
What this plate gives you
Three eggs give about 19 g of the 28 g of protein and the bread the rest; the tomatoes, pepper and onion give the 9 g of fibre, a third of a 2,000-calorie day’s 28 g. At 504 calories it is a quarter of that day. The sauce is what takes the twenty minutes: it has to reduce until it is thick enough to hold a well, or the eggs spread. The bread is one slice for a reason; the sauce is the carbohydrate.
Swaps
- Two eggs: 70 calories and 6 g of protein fewer.
- Crumbled feta on top: about 75 calories and 4 g of protein more.
- A pinch of cumin and smoked paprika in the sauce: no change to the numbers.
Keeping it
The sauce keeps for four days in the fridge and freezes; the eggs do not. Make the sauce ahead, reheat it in the pan and poach the eggs fresh.
