This is a fun way to spice up your poached eggs to start your day off right with some garlic and tomato.
Eggs, as always, provide a ton of bioavailable protein (35% protein for a solid level of satiety), along with a healthy helping of choline, vitamins B2, B5 and A, folate, iron and selenium.
Tomato, the most popular fruit in the world, adds vitamins B1, B6, A, C and potassium, while the garlic and basil round out the flavour profile.
Scorecard
- Diet Quality Score = 84%
- Satiety Index Score = 57%
- Protein % = 27%
- P:E ratio = 0.7
Macros
One serve provides 195 calories, 13 g of protein, 12 g of fat and 5 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 2
- 1 tsp olive oil
- 2 cloves garlic, crushed
- 1 can (420 g or 15 oz) tinned or finely chopped tomatoes
- 4 eggs
- A few fresh basil leaves, chopped
Directions
- Heat a large frying pan to medium heat. Add the olive oil and crushed garlic. Stir and fry. Watch closely so the garlic does not burn. Fry until golden.
- Add the tin of tomatoes and stir. Turn down the heat to low and simmer for 8 to 10 minutes.
- Make four wells in the tomato sauce and add one egg to each well. If you have a lid for the frying pan, then place the lid on. This will help cook the eggs from the top (if not, you may just have to cook a bit longer). Cook until the whites are opaque.
- Sprinkle over the fresh basil and serve.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
