Eggs: 100g (2 medium), Tomatoes (canned, diced): 150g (1/2 cup), Bell pepper (red): 50g (1/3 medium, diced), Onion: 50g (1/2 small, diced), Spinach: 30g (1 cup, fresh), Garlic: 3g (1 cloves, minced), Olive oil: 5ml (1 tsp), Basil: 2g (1/2 tsp), Paprika: 2g (1/2 tsp), Chili flakes (optional): 0.5g (1/6 tsp), Fresh parsley: 5g (1 tbsp, chopped), Feta cheese: 20g (4 tsp, crumbled), Whole grain bread: 30g (1 small slice), Salt and Black pepper: to taste
1. Heat 5ml olive oil in a skillet over medium heat. 2. Add 50g diced onion and cook until softened, about 3-4 minutes. 3. Add 50g diced bell pepper and cook for 3-4 minutes until softened. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 2g basil, 2g paprika, 0.5g chili flakes, salt, and black pepper. Stir for 30 seconds. 6. Add 150g diced tomatoes and bring to a simmer. Cook for 5-7 minutes until slightly thickened. 7. Add 30g spinach and cook until wilted, about 1 minute. 8. Create two wells in the tomato sauce and crack an egg into each well. 9. Cover the skillet and cook for 5-7 minutes until the egg whites are set but the yolks are still runny (or longer if you prefer firmer yolks). 10. Sprinkle with 20g crumbled feta cheese and 5g chopped parsley. 11. Serve hot with 30g whole grain bread.
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