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Photo: Johnny Autry; Styling: Mary Clayton Carl Photo by: Photo: Johnny Autry; Styling: Mary Clayton Carl

Eggs Poached in Tomato Sauce with Onions and Peppers

This saucy dish makes a great savory breakfast, or pair with a side salad for a lighter dinner option.

Cooking Light MARCH 2012

  • Yield: Serves 4
  • Hands-on:18 Minutes
  • Total:25 Minutes


  • 1 tablespoon extra-virgin olive oil
  • 2 cups sliced red bell pepper
  • 1 cup sliced green bell pepper
  • 1 cup sliced onion
  • 2 garlic cloves, minced
  • 2 cups lower-sodium marinara sauce (such as McCutcheon's)
  • 1 teaspoon dried oregano
  • 4 large eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 (1 1/2-ounce) slices 100% whole-wheat bread, toasted
  • 2 tablespoons chopped fresh parsley
  • 4 teaspoons shaved fresh Parmesan cheese


1. Heat a medium nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add bell peppers and onion; cook for 6 minutes, stirring occasionally. Add garlic, and cook for 2 minutes, stirring frequently. Reduce heat to medium-low. Stir in marinara sauce and oregano; cook for 3 minutes, stirring occasionally.

2. Form 4 (3-inch) indentations in vegetable mixture using back of a spoon. Break 1 egg into each indentation; sprinkle salt and black pepper evenly over eggs. Cover and cook 6 minutes or until eggs are desired degree of doneness.

3. Arrange 1 toast slice on each of 4 plates. Top each slice with 1/2 cup sauce and 1 egg. Sprinkle each serving with 1 1/2 teaspoons parsley and 1 teaspoon cheese.

Nutritional Information

Amount per serving
  • Calories: 303
  • Fat: 12g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 1.3g
  • Protein: 14.4g
  • Carbohydrate: 59.4g
  • Fiber: 6.8g
  • Cholesterol: 181mg
  • Iron: 2.7mg
  • Sodium: 640mg
  • Calcium: 129mg

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Eggs Poached in Tomato Sauce with Onions and Peppers recipe