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Spanish Eggs


Serves 1

Free range eggs lightly poached in a spicy salsa sauce. Perfect for breakfast, lunch or dinner! One of my go to dinners when I’m extra tired – it’s made under 15 minutes.

Per serve: 869.4kj (207cal); 10g total fat (2.8g saturated fat)


You’ll need

2 large eggs, preferably free range
1/4 cup salsa
1/2 cup canned tomatoes
1/3 cup stock
1/4 red capsicum, sliced thinly
1/2 chilli
4 cherry tomatoes, halved
1 tbsp coriander, chopped (optional)
Salt and pepper
Oil Spray

Let’s go

Spray a small frying pan or heatproof dish lightly with oil and add capsicum with a pinch of salt. Cook until tender. Add canned tomatoes, salsa, stock, chill and cherry tomatoes. Bring to a simmer and simmer for a couple of minutes before making two holes and cracking in the eggs. Poach eggs to your liking, spooning a little tomato mixture over the eggs every now and then. Serve sprinkled with coriander if using.

Why it’s good for you
There’s so much flavour to this dish and very little effort – just my kind. Eggs are a fantastic source of protein and Vitamin D to name a few and contrary to previous belief, are high in unsaturated (good) fat and low in saturated (not so good) fat.

If you only feel like one egg, keep all the other quantities the same as the sauce is delicious.
Per serve for 2 eggs: 869.4kj (207cal); 10g total fat (2.8g saturated fat); 4.8g fibre
Per serve for 1 egg: 1 egg: 546.8kj (144.5cal); 5.8g total fat (1.5g saturated fat); 4.8g fibre


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