|Preparation Time||10 Minutes|
|Cook Time||25-30 Minutes|
|Total Time||35-40 Minutes|
|Main Ingredient||Egg; Tomato|
|Meal||Breakfast; Brunch; Lunch; Dinner|
|Cook Method||Poaching; Sautï¿½ing|
|Diet||Low Calorie; High Protein; High Fiber; Vegetarian|
2 tablespoons peanut oil
1 1/2 cups onion, chopped
1 tablespoon garlic, minced
1 tablespoon fresh ginger, minced and peeled
1 jalapeï¿½o pepper, minced
2 teaspoons curry powder
3/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Dash of sugar
One 28-ounce can diced tomatoes, undrained
1/2 cup light coconut milk
1/2 cup fresh cilantro, chopped
4 large eggs
4 whole-wheat English muffins, split and toasted
1/4 cup green onion, chopped
Cilantro leaves (optional)
In a large skillet, heat the peanut oil over medium-high heat. Place the onion, garlic, ginger, and jalapeï¿½o pepper into a skillet, and sautï¿½ until the vegetables are soft (approximately 5 minutes), while occasionally stirring. Add the curry powder, salt, black pepper, and sugar to the skillet and simmer for 2 minutes, while constantly stirring.
Using a colander or strainer, drain the tomatoes over a bowl, reserving the liquid. Put the tomatoes in a skillet with the other vegetables and cook 5 minutes, stirring often.
Put half of the saved tomato liquid into the skillet and bring to a boil. Add the coconut milk and cilantro to the vegetable mixture and heat to a boil. Cover, reduce the heat, and simmer the skillet ingredients for 10 minutes. The remaining tomato liquid can be added if the sauce becomes too thick while simmering.
Break each egg into a small bowl or custard cup, and carefully pour the egg over the sauce in the pan. Cover the skillet and cook until the egg whites have set (approximately 8 minutes). Place one muffin on each of 4 plates, with the cut side facing up. Using a large spoon, scoop one egg and 1/2 cup of sauce onto the toasted English muffin on each plate. Top the eggs with 1 tablespoon of green onion and cilantro leaves, if desired.
Calories: 335 cal
Total fat: 15g
Saturated fat: 4g
Monounsaturated fat: 5g
Polyunsaturated fat: 3g