Eggs poached in a spiced tomato and pepper sauce. A bold, flavourful breakfast that is low in calories and high in protein.
Heat olive oil in a wide frying pan. Add onion and pepper, cook for 5 minutes.
Add garlic and spices, cook for 1 minute.
Add chopped tomatoes and simmer for 10 minutes until thickened.
Make 4 wells in the sauce and crack an egg into each.
Cover and cook for 5–7 minutes until whites are set but yolks are still runny.
Scatter with parsley and serve with wholegrain bread.
Tip: Add crumbled feta on top for extra flavour and around 75 more calories.
Follow a structured 7-day plan that includes meals like this one
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