Indian · Dinner
Egg Simmered in Tomato Sauce (Low-Calorie)
Two eggs poached directly in a lightly spiced tomato-onion masala, built with less oil than a traditional version and no cream. Cumin, turmeric and garam masala flavour a thin tomato sauce, finished with cilantro. Served with a small portion of warm roti for scooping, keeping the plate light but satisfying.
$3
10 minsPrep
18 minsCook
28 minsTotal
EasyLevel
Nutrition per serving
287Calories
17.2gProtein
18.5gFat
14.8gCarbs
6.8gSugar
3.2gFiber
438mgSodium
806mgChol
5.2gSat Fat
624mgPotassium
104mgCalcium
3.4mgIron
1.2mcgVitamin B12
13mgVitamin C
vegetarian
low-calorie
low-carb
low-calorie
Instructions
1
Prep
Finely chop the onion, garlic, ginger, green chili, and cilantro; crack the eggs into a small bowl.
2
Sauté the onion in vegetable oil over medium heat for 3 to 4 minutes until softened and light golden at the edges.
3
Add garlic, ginger, green chili, cumin-ground, and turmeric-ground; cook for 1 minute over medium heat until fragrant.
4
Pour in canned tomatoes, chili powder, and water; simmer uncovered over medium-low heat for 8 to 10 minutes until sauce thickens.
5
Season with salt, make two shallow wells, slide eggs into wells, cover, and poach over low heat for 5 to 6 minutes until whites set.
6
Sprinkle garam masala and cilantro over the skillet just before removing from heat.
7
Plate
Slide eggs and sauce onto a plate, spooning tomato masala around them.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 44 large eggs (210g)
- 1 cup120g, about a third of a 14.5 oz can canned tomatoes
- 11 onion (160g)
- 4 cloves4 cloves garlic
- 11 inch fresh ginger
- 11 fresh green chili
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp chili-powder
- 1 tsp1 tsp garam-masala
- 2 tsp2 tsp vegetable-oil
- 4 tbsp60ml water
- 2 tbsp2 tbsp cilantro
- salt to taste
