Low Sodium Braised Eggs with Tomato and Spinach
Elevate your meal routine with this wholesome and flavorful recipe for Low Sodium Braised Eggs with Tomato and Spinach. Perfect for those watching their salt intake, this dish combines the vibrant sweetness of no-salt-added diced tomatoes with the earthy goodness of baby spinach. Aromatic spices like smoked paprika and a hint of red pepper flakes bring depth and warmth to the sauce, while fresh basil and parsley add a burst of freshness to every bite. The eggs are gently poached in the rich, simmered tomato base, ensuring perfectly runny yolks every time. Topped with a sprinkle of crumbled low-sodium feta, this dish is both satisfying and packed with nutrients. Serve with crusty whole-grain bread for a comforting, low-sodium meal that's ideal for breakfast, brunch, or a cozy dinner.
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 28 ounces canned diced tomatoes, no salt added
- 2 tablespoons tomato paste
- 0.5 teaspoon red pepper flakes
- 1 teaspoon smoked paprika
- 0.5 teaspoon freshly ground black pepper
- 5 cups baby spinach leaves
- 6 large eggs
- 0.5 cup fresh basil leaves, chopped
- 0.5 cup low sodium feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large, deep skillet over medium heat.
Add the chopped onion and cook, stirring occasionally, until it becomes translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute, ensuring the garlic does not burn.
Pour in the diced tomatoes and add the tomato paste, stirring well to combine.
Add the red pepper flakes, smoked paprika, and black pepper. Continue to cook, bringing the mixture to a simmer.
Lower the heat and let the sauce simmer gently for about 15 minutes, stirring occasionally, until it thickens slightly.
Stir in the spinach leaves, allowing them to wilt into the sauce, about 2-3 minutes.
Create small wells in the sauce using a spoon and carefully crack an egg into each well.
Cover the skillet and let it cook gently until the egg whites are set but the yolks are still runny, about 6-8 minutes.
Uncover and sprinkle the dish with chopped basil, crumbled feta cheese, and chopped parsley.
Serve immediately, either on its own or with whole-grain bread for dipping.
Nutrition Facts
Calories |
1252 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.2 g | 109% | |
| Saturated Fat | 29.2 g | 146% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1176 mg | 392% | |
| Sodium | 741 mg | 32% | |
| Total Carbohydrate | 76.1 g | 28% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 39.1 g | ||
| Protein | 69.4 g | 139% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 1168 mg | 90% | |
| Iron | 21.4 mg | 119% | |
| Potassium | 3887 mg | 83% | |
*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.
