Low Sodium Braised Eggs with Tomatoes and Spinach

Discover a wholesome twist on a timeless classic with this Low Sodium Braised Eggs with Tomatoes and Spinach recipe. Perfect for a heart-healthy meal, this dish layers tender sautéed onions, sweet red bell peppers, and juicy cherry tomatoes with the earthy richness of fresh spinach. Flavored with paprika and black pepper, and gently simmered in low sodium vegetable broth, the vibrant stew becomes the perfect bed for delicately poached eggs. Ready in just 40 minutes, this nutrient-packed, one-pan meal is both satisfying and full of flavor without the need for added salt. Garnished with fresh basil and best enjoyed with crusty bread or toast, it’s a comforting yet nutritious option for any time of the day.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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

Step 2

Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the diced red bell pepper and continue to sauté for 3-4 minutes until slightly softened.

Step 5

Stir in the halved cherry tomatoes and cook until they start to break down and release their juices, about 5 minutes.

Step 6

Pour in the low sodium vegetable broth and add the paprika and black pepper. Stir to incorporate.

Step 7

Bring the mixture to a gentle simmer and let it cook for 5-7 minutes until it slightly thickens.

Step 8

Add the fresh spinach in batches, stirring to wilt and incorporate into the sauce.

Step 9

Once the spinach is wilted, make four small wells in the mixture with a spoon.

Step 10

Crack one egg into each well, taking care not to break the yolks.

Step 11

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.

Step 12

Remove the skillet from heat and let it sit for a minute before serving.

Step 13

Garnish with fresh basil leaves and serve immediately with crusty bread or toast, if desired.

Nutrition Facts

Serving size	(1146.8g)

Amount per serving	% Daily Value*
Calories	761.0

Total Fat 48.7g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 744mg	0%
Sodium 521.6mg	0%
Total Carbohydrate 44.4g	0%
Dietary Fiber 14.2g	0%
Total Sugars 19.4g
Protein 37.6g	0%

Vitamin D 164IU	0%
Calcium 413.1mg	0%
Iron 14.4mg	0%
Potassium 2436.8mg	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: 57.2%

Protein: 19.6%

Carbs: 23.2%