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Eggs poached in curried tomato sauce

Recipe Information

Servings 4
Preparation Time 10 Minutes
Cook Time 25-30 Minutes
Total Time 35-40 Minutes
Difficulty Easy
Main Ingredient Egg; Tomato
Category Eggs; Fruit
Meal Breakfast; Brunch; Lunch; Dinner
Type Main Dish
Cuisine American
Cook Method Poaching; Saut�ing
Diet Low Calorie; High Protein; High Fiber; Vegetarian

Ingredients

  • 2 tablespoons peanut oil 

  • 1 1/2 cups onion, chopped

  • 1 tablespoon garlic, minced

  • 1 tablespoon fresh ginger, minced and peeled

  • 1 jalape�o 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)

 

Directions

  • In a large skillet, heat the peanut oil over medium-high heat. Place the onion, garlic, ginger, and jalape�o pepper into a skillet, and saut� 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.

 

Nutrition (per serving)

  • Calories: 335 cal

  • Total fat: 15g

  • Saturated fat: 4g

  • Monounsaturated fat: 5g

  • Polyunsaturated fat: 3g

  • Cholesterol: 212mg

  • Sodium: 637mg

  • Carbohydrate: 41g

  • Fiber: 6g

  • Protein: 14g

  • Calcium: 175mg

  • Iron: 3.7mg