prep time:
cook time:
servings:
15 minutes
30 minutes
feeds 3
Breakfast Eggs in Tomato Sauce PLANT COUNT: 6 WHAT YOU'LL NEED: 1 tbsp Extra Virgin Olive Oil (or avocado oil)
1 cup Crushed Tomatoes
1 Yellow Onion (Diced)
2 cups Red Kale (Stems removed, finely
1 Green Bell Pepper (Diced)
sliced)
1 tsp Cumin
1 cup Frozen Green Beans (Cut into 1 inch
1 tsp Paprika
pieces)
4 cups Tomato (Diced - about 3-4 large
7 Egg
tomatoes)
1/3 cup Feta Cheese (crumbled - topping)
LET'S GET COOKING:
1
2 3
4
Preheat your oven to 350°F. Next, add the oil and diced onion to a large cast iron pan and season with salt and pepper. Over medium-high heat, cook for 3-4 minutes. After that, stir in the diced green bell pepper, cumin, and paprika and cook for another 4-5 minutes until the veggies have softened. Turn the heat down to medium.
Add diced tomatoes, crushed tomatoes, kale, and green beans. Simmer until the kale wilts. Using a wooden spoon, create seven indentations in the mixture and gently crack an egg into each one. Then, transfer the cast iron skillet into the preheated oven and bake for approximately 12-20 minutes until the eggs are fully set to your desired consistency - the whites may take the longest to set. After the eggs are cooked, remove the pan from the oven and sprinkle the crumbled feta cheese on top. Let it rest for 5 minutes to soften the cheese, and then divide it into portions and enjoy.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
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PRO TIPS: More Protein: Add diced ham or shredded cooked chicken. Plant-Based Protein Option: Stir in cooked quinoa for a plant-based option.
NUTRITION: Amount per serving (1 bite) Calories
365
Fat
21g
Protein
22g
Total Carbs
26g
Net Carbs
18g
Sugar
15g
Fibre
8g
