Eggs Poached in Curried Tomato Sauce

Vegetarian
Dairy Free
Health score
22%
Eggs Poached in Curried Tomato Sauce
42 min.
4
370kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 28 ounce canned tomatoes diced undrained canned
  • teaspoons curry powder 
  • large eggs 
  •  muffins whole-wheat split english toasted
  • 0.5 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh minced peeled
  • tablespoon garlic minced
  • 0.3 cup green onions chopped
  •  jalapeno minced
  • 0.4 teaspoon kosher salt 
  • 0.5 cup coconut milk light
  • 1.5 cups onion chopped
  • tablespoons vegetable oil; peanut oil preferred 
  • Dash sugar 

Equipment

  • bowl
  • frying pan
  • colander

Directions

  1. Heat oil in a large skillet over medium-high heat.
  2. Add onion and next 3 ingredients (through jalapeo); saut 5 minutes or until vegetables are tender, stirring occasionally.
  3. Add curry powder and next 3 ingredients (through sugar); cook 2 minutes, stirring constantly.
  4. Drain tomatoes in a colander over a bowl; reserve liquid.
  5. Add tomatoes to pan; cook 5 minutes, stirring frequently.
  6. Add half of reserved tomato liquid; bring to a boil.
  7. Add coconut milk and chopped cilantro; return to a boil. Cover, reduce heat, and simmer 10 minutes. If sauce is too thick, add remaining reserved tomato liquid; maintain the heat so that the sauce bubbles gently.
  8. Break each egg into a custard cup, and pour gently into pan over sauce. Cover and cook for 5 minutes, just until the whites are set and the yolks have filmed over but are still runny. Arrange 1 muffin, cut sides up, on each of 4 plates. Carefully scoop 1 egg and about 1/2 cup sauce onto each serving.
  9. Sprinkle each serving with 1 tablespoon green onions; garnish with cilantro leaves, if desired.

Nutrition Facts

Calories370kcal
Protein16.14%
Fat35.66%
Carbs48.2%

Properties

Glycemic Index
78.27
Glycemic Load
5.87
Inflammation Score
-8
Nutrition Score
27.929565305295%

Flavonoids

Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
3.01mg
Kaempferol
0.48mg
Myricetin
0.05mg
Quercetin
14.12mg

Nutrients percent of daily need

Calories:369.81kcal
18.49%
Fat:15.43g
23.74%
Saturated Fat:4.74g
29.64%
Carbohydrates:46.93g
15.64%
Net Carbohydrates:37.57g
13.66%
Sugar:16.71g
18.56%
Cholesterol:186mg
62%
Sodium:784.82mg
34.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.72g
31.44%
Manganese:1.59mg
79.68%
Selenium:40.36µg
57.65%
Fiber:9.37g
37.47%
Vitamin C:29.39mg
35.62%
Phosphorus:352.17mg
35.22%
Vitamin E:4.79mg
31.92%
Vitamin K:32.55µg
31%
Vitamin B6:0.61mg
30.43%
Iron:5.47mg
30.39%
Copper:0.57mg
28.73%
Calcium:275.95mg
27.6%
Potassium:926.52mg
26.47%
Vitamin B2:0.44mg
26.13%
Vitamin B1:0.38mg
25.38%
Magnesium:98.47mg
24.62%
Folate:96.63µg
24.16%
Vitamin B3:4.64mg
23.19%
Vitamin A:946.44IU
18.93%
Vitamin B5:1.83mg
18.32%
Zinc:2.31mg
15.38%
Vitamin B12:0.44µg
7.42%
Vitamin D:1µg
6.67%
Source:My Recipes