You Will LOVE This 81 Calorie Egg Recipe

February 24, 2011   19 Comments

Eggs are incredibly nutritious. Just think, a baby embryo was supposed to consume that yolk to become a chick! (hmmmm, maybe you don't want to think about that :)

Poached Eggs Recipe

The easiest way to create a snack with eggs is to hard boil them. It's just I find them, well, a little dull.

How to make eggs pop? Try tomato sauce.

There is only one problem. You have to be very careful about which tomato sauce you purchase.

Here are a few tips:

  1. Don't buy the brands with cheese added (these are high calorie whoppers)
  2. Watch out for added sugar (need to check the label)
  3. Look for brands from Italy

Below is an example of a fantastic packaged tomato product from Italy, Pomi Strained Tomatoes. Guess what the ingredient list is on the box?


That's it! When did you see a list so short? And when you taste these you will realize the difference between this and any jar of Ragu. It just tastes clean (I'm not sure what I mean by that - but give it a try.)

I also found a brand called "The Silver Palate" Marinara sauce that said it used San Marzano tomatoes (from Italy). It was quite good and also was made very simply. But, it was $5 for a jar (versus $3 for Ragu).

This egg dish is great for an afternoon snack, breakfast, or even (if you make enough of them) dinner.

You can make 4 or more of these at once and then just store them in your fridge for later consumption.

They keep really well with plastic wrap or in plastic bags. These taste great cold, room temperature, or hot. You can shove them in your bag to take to work and heat in the microwave.

How do you serve poached eggs?

Tomato Sauce Poached Eggs Recipe

(serves 2)
1/2 cup pre-made tomato sauce
2 eggs
grated Parmesan (optional)

Preheat oven to 350 F. Put the tomato sauce in bottom of a ramekin or an oven-proof coffee cup. Crack egg on top of sauce and top with a little grated Parmesan. Place ramekins on baking sheet and bake for 20 minutes until the egg is cooked as much as you like it. If you like runny eggs you can take it out of the oven a few minutes earlier.

For one serving with one teaspoon of Parmesan - 81 calories, 4.7 g fat, 3.7 g carbohydrates, 6.7 g protein, 0.9 g fiber, 395 mg sodium, 2 Points+

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I had never thought of pairing eggs with tomato sauce but this sounds amazing! I'll definitely be making some Saturday morning. I like Muir Glen's organic tomato sauce... I use it for everything: pizza sauce, any kind of pasta sauce, etc.

My husband from Israel eats eggs poached in sauce with onion,and peppers. It is a very middle eastern style dish.

I love Muir Glen's organic tomatoes, tomato sauces, pizza sauce....practically anything! It is more expensive than Ragu but not by much. And it goes on sale frequently. :)

Ah, ditto on the Muir Glen's tomato sauce! I got my partner's mom hooked on it too. I need to try it with these eggs. Yum.

Neat idea!

Eggs are delightful. Even though I once cracked an egg open and found - not a word of a lie - a fetus within the shell. Ewwww.

that's sort of like Huevos Rancheros only not as spicy!

Silver Palate sauces are amazing! And the $2 difference between it and Ragu is beyond worth it. The ingredients list is clean and simple and real. Ragu is...eww.

Well, that's "baked" not "poached" (lol) but it sounds really good!

There are these really cool things you can buy at Target made by Nordicware that poach eggs in the microwave. You pump spray a little olive oil in the cups (so they wash easily), put in eggs, a little water, pierce the yolks with a fork (important--no explosions desired!) and you very quickly have cooked eggs. No watery mess from traditional poaching...

And for tomato sauces, Sprouts has some pretty good natural variations in its house brand.

never thought of this, but the combo sounds great!

Don't eat it any more, but that sounds alot like a delish dish I used to make called eggs in purgatory - eggs with spicy tomato sauce. YUM. But I am now a vegan, I can still use the sauce for other things, but it did go great with eggs.

I use the little silicon muffin cups for things like this because the eggs just slide on out. When i've done it with ramikins I've got to soak them and scrub them after (even if i spray them first with homemade olive oil "pam")

This recipe is so yummy. I tried it with spinach. This is a winner.

Do you think you could do the same thing with salsa? And what about using a muffin pan? I love the idea!

@Laura - I do think salsa and a muffin pan would work. Great idea!

I tried this with Rotel Tomatoes (drained), the spice was a nice addition and very filling!

I love eggs and love the portion/calorie combo of this dish so I whipped up a version this morning. I sprayed a muffin pan with olive oil spray, used Trader Joe's Salsa Especial for the sauce, tossed in a few fresh spinach leaves, then cracked the eggs over and finished with a chili feta that I just found and TJ's. I think this may be a bit more in calories, but still comparitive to the oatmeal I would normally have for breakfast. What an awesome idea Snack Girl and friends of Snack Girl!

I make a mexican version of this using canned enchilada sauce instead of the tomato sauce, and reduced fat mexican blend cheese instead of the parm. It's a favorite around my house.

Hi Snack Girl,

What do you think about canned tomatoes from California? Would love to hear your thoughts on what we can do to show consumers we are good and healthy too! :)

Tomato and eggs were made for each other. I make an egg scramble with well drained rotel, mushrooms and a dallop of cream cheese or sour cream.

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