Tomato Poached Eggs
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.
One serve provides 195 calories, 13 g protein, 12 g fat and 5 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 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
- 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—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 (f not you may just have to cook a bit longer). Cook until the whites are opaque.
- Sprinkle over the fresh basil and serve.
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