Heart-Healthy Curried Eggs
Savor the delightful flavors of "Heart-Healthy Curried Eggs," a nutritious twist on a classic comfort dish that’s perfect for your wellness journey. This recipe features protein-packed boiled eggs simmered in an aromatic, creamy curry sauce made with low-fat coconut milk, heart-friendly olive oil, and a vibrant blend of turmeric, cumin, and curry powder. Fresh garlic, ginger, and canned tomatoes lend depth and richness, while a garnish of fresh cilantro adds a fragrant finish. With just 35 minutes from start to finish, this wholesome dish is easy to prepare and pairs beautifully with whole-grain bread or steamed brown rice for a satisfying and heart-smart meal. Whether you're seeking a quick weeknight dinner or a flavorful brunch option, these curried eggs are a delicious way to nourish your body and delight your taste buds.
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Recipe Information
Ingredients
- 4 large Eggs
- 1 tablespoon Olive oil
- 1 medium, finely chopped Onion
- 2 finely minced Garlic cloves
- 1 inch piece, grated Ginger
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 1 tablespoon Curry powder
- 14 ounces Canned tomatoes
- 1 cup Low-sodium vegetable broth
- 0.5 cup Low-fat coconut milk
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup, chopped Fresh cilantro
Instructions
Begin by boiling the eggs: place them in a saucepan and cover with water. Bring to a boil over medium heat, then turn off the heat and cover the pan. Let sit for 12 minutes before transferring the eggs to an ice bath to cool.
While the eggs are cooling, heat the olive oil in a large non-stick skillet over medium heat. Add the finely chopped onion and sauté for 5 minutes, or until translucent.
Stir in the garlic and ginger, cooking for an additional 1 minute until fragrant.
Add the turmeric, cumin, coriander, and curry powder to the skillet. Stir and cook for 1-2 minutes to allow the spices to bloom.
Pour in the canned tomatoes along with their juice, breaking them up with a spoon. Add the vegetable broth and bring the mixture to a simmer.
Stir in the coconut milk, salt, and black pepper, adjusting the seasoning to taste. Let simmer for 10 minutes.
Meanwhile, peel the cooled eggs and cut them in half. Carefully add them to the simmering curry sauce.
Simmer the eggs in the curry for an additional 5 minutes to allow the flavors to meld.
Garnish the dish with freshly chopped cilantro before serving.
Serve hot, ideally with whole-grain bread or steamed brown rice, for a heart-healthy meal.
Nutrition Facts
Calories |
731 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 752 mg | 251% | |
| Sodium | 4184 mg | 182% | |
| Total Carbohydrate | 42.0 g | 15% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 20.7 g | ||
| Protein | 32.1 g | 64% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 329 mg | 25% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 1752 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
