Curried Vegetables with Eggs

 

Get some vegetable servings in at breakfast—baking eggs on top of curried vegetables is simple and delicious. Make it a meal: Serve with grilled country bread and sliced fresh fruit.

 

– Servings: 4
– Preparation time: 25 Minutes
– Cooking time: 20 Minutes

 

Nutrition per serving: 333 calories; 8 g fat ( 2 g sat , 4 g mono ); 157 mg cholesterol; 51 g carbohydrates; 17 g protein; 6 g fiber; 706 mg sodium; 809 mg potassium.

 

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 large onion, chopped
  • 1 tablespoon curry powder
  • 10 ounces mushrooms, trimmed and sliced (3 cups sliced)
  • 1 green bell pepper, diced
  • 1 yellow summer squash, or zucchini, diced
  • 1 14-ounce can whole tomatoes, with juice
  • 1/8 teaspoon crushed red pepper, (optional)
  • 1 tablespoon tomato paste
  • Salt & freshly ground pepper, to taste
  • 4 small or medium eggs
  • 4 slices French or Italian bread, toasted

 

Cooking

  1. Preheat oven to 400°F.
  2. Heat oil in a large nonstick skillet over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Stir in curry powder and cook, stirring, for 1 minute. Add mushrooms, green peppers and squash or zucchini; sauté until the mushrooms are limp and exude their liquid. Add tomatoes and mash with a wooden spoon. Stir in crushed red pepper, if using, and simmer, uncovered, for 10 minutes. Stir in tomato paste and season with salt and pepper.
  3. Spread the vegetable mixture evenly over the bottom of a shallow 3-quart baking dish. Make 4 wells in the vegetable mixture and break an egg into each one. Season eggs with salt and pepper. Bake until the eggs are set, 12 to 15 minutes. Gently transfer eggs to plates with a large spoon and surround with the vegetable mixture. Serve with toasted bread.

About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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