Italian · Breakfast
Poached Eggs in Tomato Sauce (Low-Calorie)
Two eggs poached directly in a light, garlic-scented tomato sauce, finished with basil and Parmesan. Built on canned tomatoes rather than oil-heavy sofrito, the technique keeps the dish silky while trimming fat. Served with grilled sourdough for mopping.
$3
8 minsPrep
15 minsCook
23 minsTotal
EasyLevel
Nutrition per serving
378Calories
18.2gProtein
18.9gFat
28.1gCarbs
9.2gSugar
4.8gFiber
652mgSodium
372mgChol
6.1gSat Fat
789mgPotassium
234mgCalcium
3.5mgIron
1.1mcgVitamin B12
17mgVitamin C
low-calorie
vegetarian
high-fiber
low-calorie
Instructions
1
Peel and mince the garlic, tear the basil, and grate the Parmesan into a bowl.
2
Warm the olive oil in a small skillet over medium-low heat, add the garlic, and cook for 3 minutes until softened and fragrant.
3
Pour in the canned tomatoes, season with salt, pepper, and chili flakes, then simmer over medium heat for 5 minutes until thickened. Make two wells in the sauce, crack an egg into each, cover, and poach over low heat for 5 to 6 minutes until the whites are set but yolks wobble.
4
Slide the eggs and sauce onto a plate, scatter the basil and Parmesan over, place the toasted sourdough alongside, and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 44 large eggs (210g)
- 7 oz100g, a quarter of a 14.5 oz can canned-tomatoes
- 2 clove2 clove garlic
- 2 tsp10ml olive-oil
- 2 tbsp8g basil
- 2 tbsp14g parmesan
- 2 pinch2 pinch chili flakes (optional)
- salt, to taste
- black pepper, to taste
- 2 slice2 slice sourdough (60g)
