Eggs Poached in Tomato Sauce with Onions and Peppers

By devogirl

Vegetarian delight: A chunk of hearty toast soaks up savory deliciousness from tangy sauce and creamy egg yolk.

Amount per serving
Calories: 303
Fat: 12g
Saturated fat: 2.5g
Monounsaturated fat: 5.4g
Polyunsaturated fat: 1.3g
Protein: 14.4g
Carbohydrate: 59.4g
Fiber: 6.8g
Cholesterol: 181mg
Iron: 2.7mg
Sodium: 640mg
Calcium: 129mg

Ingredients

• 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 (such as McCutcheon's)
• 1 teaspoon dried oregano
• 4 large eggs
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 (1 1/2-ounce) slices 100% whole-wheat bread, toasted
• 2 tablespoons chopped fresh parsley
• 4 teaspoons shaved fresh Parmesan cheese

Details

Servings 4
Cooking time 25mins

Preparation

Step 1

1. Heat a medium nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add bell peppers and onion; cook for 6 minutes, stirring occasionally. Add garlic, and cook for 2 minutes, stirring frequently. Reduce heat to medium-low. Stir in marinara sauce and oregano; cook for 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 1/2 cup sauce and 1 egg. Sprinkle each serving with 1 1/2 teaspoons parsley and 1 teaspoon cheese.