Low Sodium Braised Eggs with Tomatoes and Spinach
Discover the vibrant flavors of Low Sodium Braised Eggs with Tomatoes and Spinach, a wholesome, heart-healthy twist on a classic egg skillet dish. This easy yet elegant recipe features tender spinach, sweet cherry tomatoes, and aromatic garlic and onion braised in a savory low-sodium vegetable broth, seasoned with paprika for a hint of smokiness. Perfect for a hearty breakfast or light dinner, the dish is crowned with gently poached eggs nestled in the flavorful sauce and garnished with fresh basil for a burst of freshness. Ready in just 40 minutes, this recipe is packed with nutrients and free from excess salt, making it ideal for anyone looking to enjoy a delicious, low-sodium meal. Serve with crusty bread for the ultimate comfort food experience!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 2 cups Cherry tomatoes, halved
- 1 cup Low sodium vegetable broth
- 1 teaspoon Paprika
- 0.5 teaspoon Freshly ground black pepper
- 4 cups Fresh spinach, washed
- 4 large Eggs
- 0.25 cup Fresh basil leaves, for garnish
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced red bell pepper and continue to sauté for 3-4 minutes until slightly softened.
Stir in the halved cherry tomatoes and cook until they start to break down and release their juices, about 5 minutes.
Pour in the low sodium vegetable broth and add the paprika and black pepper. Stir to incorporate.
Bring the mixture to a gentle simmer and let it cook for 5-7 minutes until it slightly thickens.
Add the fresh spinach in batches, stirring to wilt and incorporate into the sauce.
Once the spinach is wilted, make four small wells in the mixture with a spoon.
Crack one egg into each well, taking care not to break the yolks.
Cover the skillet with a lid and let the eggs simmer gently in the tomato spinach mixture. Cook until the egg whites are set but the yolks are still runny, about 5 minutes for runny yolks or longer if you prefer them more cooked.
Remove the skillet from heat and let it sit for a minute before serving.
Garnish with fresh basil leaves and serve immediately with crusty bread or toast, if desired.
Nutrition Facts
Calories |
761 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.7 g | 62% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 522 mg | 23% | |
| Total Carbohydrate | 44.4 g | 16% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 19.4 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 413 mg | 32% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 2437 mg | 52% | |
*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.
