Eggs Poached in Tomato Sauce with Onions and Peppers

Hands-on time: 18 min.

Eggs Poached in Tomato Sauce with Onions and Peppers

Photo: John Autry

Total time: 25 min.

This saucy dish makes a great savory breakfast, or pair with a side salad for a lighter dinner option.

1 tablespoon extra-virgin olive oil

2 cups sliced red bell pepper

1 cup sliced green bell pepper

1 cup sliced onion

2 garlic cloves, minced

2 cups lower-sodium marinara sauce

1 teaspoon dried oregano

4 large eggs

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

4 (1 1/2 ounce) slices 100% whole wheat bread, toasted

2 tablespoon chopped fresh parsley

4 teaspoon shaved fresh Parmesan cheese

  1. Heat a medium nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add bell peppers and onion; cook 6 minutes, stirring occasionally. Add garlic; cook 2 minutes, stirring frequently. Reduce heat to medium-low. Stir in marinara sauce and oregano; cook 3 minutes, stirring occasionally.
  2. Form 4 (3-inch) indentations in vegetable mixture using back of a spoon. Break 1 egg into each indentation; sprinkle salt and black pepper evenly over eggs. Cover and cook 6 minutes or until eggs are desired degree of doneness.
  3. Arrange 1 toast slice on each of 4 plates. Top each slice with ½ cup sauce and 1 egg. Sprinkle each serving with 1 ½ teaspoon parsley and 1 teaspoon shaved Parmesan cheese.

Serves 4

Calories 300; Fat 12 g; Protein 14.4g; Carb 59.4g; Fiber 6.8g; Sodium 640mg.

Recipe adapted from Cooking Light magazine.

author avatar
Stephanie Ouellette