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Tomato Braised Eggs

Your new go-to weekend breakast

35 mins
9 ingredients
$1.13 / person
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Tomato Braised Eggs


Serves = 4

  • 800g canned diced tomatoes
  • 2 tbsp extra virgin olive oil
  • 4 spring onions, washed well, finely slice white and green parts (reserve a few tablespoons of latter for garnish)
  • 2 cloves minced garlic
  • 1 tbsp tomato paste
  • 1 tsp ground cumin
  • Freshly ground black pepper, to taste
  • 4 eggs
  • 4 slices of wholegrain toast

It’s this easy

  • Place a wide frying pan over a low heat. Add olive oil.
  • Add spring onions and crushed garlic to pan and cook slowly heat over low-medium heat, stir often.
  • When garlic starts to turn golden add the cumin, stir until fragrant.
  • Add tomato paste and cook for 1-2 minutes further until the paste starts to darken.
  • Add chopped tomatoes and pepper.
  • Simmer mixture over a low heat for 10 minutes, stir occasionally.
  • Crack an egg into a small bowl. Make a small hole in the sauce, tip egg in. Repeat for all eggs.
  • Cook eggs very gently over a low heat until the whites are just set, or cooked to your liking, about 6 – 8 minutes.
  • Scatter reserved sliced green spring onions and serve with crunchy wholegrain toast. Serve immediately.


  • If you have a lid covering the pan it will help the eggs cook more evenly. The eggs will continue to cook in the heat of the pan so serve immediately or turn off the heat a little before they are completely cooked.
  • Garnish with a handful of herbs e.g. parsley or coriander
  • To boost your veggie intake, serve with Basic mushroom & spinach side


Nutrition information (per serve):

  • Energy (1156.1 kJ)
  • Protein (10.7 g)
  • Total Fat (14.3 g)
  • Saturated Fat (2.7 g)
  • Carbohydrate (22.5 g), (Starch (13.4 g), Sugars (8.9 g), Added sugars (0 g), Free Sugars (0 g))
  • Dietary fibre (6.3 g)
  • Sodium (373.2 mg)
  • Iron (3.6 mg)


Contains: Gluten, Soy, Wheat, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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