Eggs Poached in Curried Tomato Sauce

Vegetarian
Dairy Free
Health score
14%
Eggs Poached in Curried Tomato Sauce
42 min.
4
388kcal

Suggestions


Discover a delightful twist on brunch with our Eggs Poached in Curried Tomato Sauce. This vegetarian and dairy-free dish not only tantalizes your taste buds but also fills your kitchen with aromatic spices and vibrant colors. Imagine perfectly poached eggs nestled in a warm, luscious tomato sauce infused with curry powder, fresh ginger, and a hint of heat from jalapeño. Served over toasted whole-wheat English muffins, each bite brings a perfect balance of flavors and textures.

Ready in just 42 minutes, this recipe is ideal for both busy weekday breakfasts and leisurely weekend brunches. With each serving packing in essential nutrients and a satisfying 388 calories, you can indulge in a hearty meal that’s both wholesome and comforting. The combination of eggs, fresh vegetables, and aromatic spices creates a dish that is not only nourishing but also bursts with flavor, guaranteed to please even the most discerning palates.

Top it off with a sprinkle of chopped green onions and fresh cilantro for that extra pop of freshness. This dish pairs wonderfully with friends, family, or even as a solo treat while you savor the moment. Bring a touch of culinary adventure to your table and impress everyone with this deliciously unique dish that’s sure to become a favorite!

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 spring onion chopped
  •  jalapeno minced
  • 0.4 teaspoon kosher salt 
  • 0.5 cup lite 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

Calories388kcal
Protein15.16%
Fat34.49%
Carbs50.35%

Properties

Glycemic Index
97.02
Glycemic Load
24.38
Inflammation Score
0
Nutrition Score
21.838261023812%

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:388.05kcal
19.4%
Fat:15.26g
23.48%
Saturated Fat:4.7g
29.38%
Carbohydrates:50.13g
16.71%
Net Carbohydrates:43.04g
15.65%
Sugar:12.1g
13.44%
Cholesterol:186mg
62%
Sodium:841.82mg
36.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.09g
30.18%
Manganese:0.78mg
38.84%
Vitamin C:29.45mg
35.69%
Vitamin K:31.98µg
30.46%
Vitamin E:4.55mg
30.36%
Fiber:7.09g
28.35%
Vitamin B6:0.54mg
27.01%
Phosphorus:267.24mg
26.72%
Vitamin B2:0.45mg
26.6%
Copper:0.53mg
26.37%
Iron:4.58mg
25.45%
Potassium:881.49mg
25.19%
Selenium:17.39µg
24.84%
Folate:89.79µg
22.45%
Vitamin B1:0.31mg
20.86%
Vitamin A:943.59IU
18.87%
Vitamin B3:3.59mg
17.94%
Magnesium:69.97mg
17.49%
Vitamin B5:1.69mg
16.91%
Calcium:154.54mg
15.45%
Zinc:1.79mg
11.96%
Vitamin B12:0.47µg
7.8%
Vitamin D:1µg
6.67%
Source:My Recipes