Low Sodium Braised Eggs with Tomato and Spinach

Elevate your breakfast or brunch game with this flavorful and heart-healthy recipe for **Low Sodium Braised Eggs with Tomato and Spinach**. Bursting with Mediterranean-inspired ingredients like no-salt-added diced tomatoes, baby spinach, smoked paprika, and low sodium feta cheese, this dish proves that wholesome eating doesn’t have to compromise on taste. Perfectly poached eggs nestled in a rich, savory tomato sauce create a stunning centerpiece, while fresh basil and parsley add vibrant herbal notes. Ready in under an hour and made in one skillet, this low sodium recipe is as easy to prepare as it is nourishing. Serve it with whole-grain bread for an irresistible dipping experience or enjoy it solo for a satisfying, protein-packed meal.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a large, deep skillet over medium heat.

Step 2

Add the chopped onion and cook, stirring occasionally, until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another minute, ensuring the garlic does not burn.

Step 4

Pour in the diced tomatoes and add the tomato paste, stirring well to combine.

Step 5

Add the red pepper flakes, smoked paprika, and black pepper. Continue to cook, bringing the mixture to a simmer.

Step 6

Lower the heat and let the sauce simmer gently for about 15 minutes, stirring occasionally, until it thickens slightly.

Step 7

Stir in the spinach leaves, allowing them to wilt into the sauce, about 2-3 minutes.

Step 8

Create small wells in the sauce using a spoon and carefully crack an egg into each well.

Step 9

Cover the skillet and let it cook gently until the egg whites are set but the yolks are still runny, about 6-8 minutes.

Step 10

Uncover and sprinkle the dish with chopped basil, crumbled feta cheese, and chopped parsley.

Step 11

Serve immediately, either on its own or with whole-grain bread for dipping.

Nutrition Facts

Serving size	(1618.4g)

Amount per serving	% Daily Value*
Calories	1252.1

Total Fat 85.2g	0%
Saturated Fat 29.2g	0%
Polyunsaturated Fat g
Cholesterol 1176mg	0%
Sodium 741.2mg	0%
Total Carbohydrate 76.1g	0%
Dietary Fiber 21.2g	0%
Total Sugars 39.1g
Protein 69.4g	0%

Vitamin D 240IU	0%
Calcium 1168.2mg	0%
Iron 21.4mg	0%
Potassium 3887.2mg	0%

*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.

Source of Calories

Fat: 56.9%

Protein: 20.6%

Carbs: 22.6%