Italian · Breakfast
Poached Eggs in Tomato Sauce (High-Protein)
Eggs poached in a garlicky tomato and red pepper sauce with cannellini beans and crumbled feta, served over sautéed onions and smoked paprika. Fresh basil and warm crusty sourdough bread accompany this Italian egg dish for scooping.
$4
10 minsPrep
20 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
639Calories
51.2gProtein
28.4gFat
49.5gCarbs
10.9gSugar
12.1gFiber
1487mgSodium
620mgChol
10gSat Fat
1400mgPotassium
430mgCalcium
6.9mgIron
2mcgVitamin B12
23mgVitamin C
vegetarian
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Finely chop the onion and mince the garlic. Drain the cannellini beans, crumble the feta, tear the basil, and crack the eggs into a bowl.
2
Heat the olive oil in a small skillet over medium heat. Cook the onion for 3–4 minutes until soft, then stir in the garlic and smoked paprika for 30 seconds until fragrant.
3
Pour in the crushed tomatoes and cannellini beans, season with salt and pepper, and simmer for 8 minutes until slightly thickened. Make 3 wells in the sauce and pour the eggs in carefully.
4
Plate
Cover and poach over low heat for 5–6 minutes until whites set and yolks jiggle. Scatter feta and basil on top, rest 1 minute, then serve with toasted sourdough bread.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 88 large eggs
- 7 oz100g, about 1/2 cup cannellini beans, cooked and drained
- 2 cup240g, about 3/4 of a 14.5 oz can canned crushed tomatoes
- 11 onion
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp olive oil
- 1 tsp1 tsp smoked paprika
- 3 oz86g feta cheese
- 2 tbsp2 tbsp fresh basil
- 2 slice60g crusty sourdough bread
- salt and black pepper, to taste
