High-Protein Eggs in Purgatory

High-Protein Eggs in Purgatory is a satisfying dish. It contains olive oil, crushed tomatoes, salt, red pepper flakes, baby spinach, eggs, parmesan cheese, whole wheat basil, & anchovy fillet. You have to use dairy-free parmesan cheese if you have an allergy. This breakfast is good to prepare on busy mornings because it takes just twenty minutes. Serve this breakfast with seeded bread, arugula salad, and grilled chicken. High-Protein Eggs in Purgatory is enriched with vitamins and protein, perfect for a healthy breakfast. We just have to store the tomato spinach sauce and make the breakfast fresh for the best taste.

STATS:

Calories: 335 kcal
Prep Time: 10 minutes
Serving Size: 1 egg with tomato-spinach sauce and 1 slice of toast
Cook Time: 20 minutes
Cuisine: Italian
Total Time: 30 minutes
Course: Breakfast, Brunch, Main Course
Diet: High-Protein
Servings: 4

EQUIPMENT:

Large nonstick skillet with lid
Wooden spoon
Cutting board
Measuring cups and spoons
Knife
Spatula

INGREDIENTS:

2 tbsp. olive oil
2 cloves garlic
2 drained anchovy fillets
½ tsp. red pepper flakes
2 (15-ounce) cans crushed tomatoes — no-salt-added
⅛ tsp. salt
2 cups packed baby spinach
4 large eggs
2 tbsp. Parmesan cheese
1 tbsp. fresh basil
4 slices crusty whole-wheat bread

INGREDIENT NOTES:

OLIVE OIL:

We have to use good-quality olive oil to provide good taste. It will offer good fat content and provide the indulgent base of tomato sauce.

GARLIC:

We have to make thin slices of garlic to make the aromatic sauce, and it also provides the savory taste.

ANCHOVY FILLETS:

We have to utilize the anchovy fillets in the sauce to offer the indulgent umami taste, and it also provides protein and minerals.

CRUSHED RED PEPPER FLAKES:

Add the crushed red pepper flakes to add spice to the breakfast dish. You can add the quantity of the red pepper as you like.

CRUSHED TOMATOES:

Add the crushed tomatoes to offer the indulgent sauce naturally, and it also keeps the sodium low. The acidity of the tomatoes will balance the rich taste of cheese & eggs.

BABY SPINACH:

Add the fresh baby spinach to the dish as it wilts quickly. It will add vitamin A, fiber, and protein to the dish.

EGGS:

We have to utilize the big eggs, which will add good-quality protein. Make the perfectly tender poached eggs, which will pair perfectly with the tomato sauce.

PARMESAN CHEESE:

Add the parmesan cheese to provide the nutty and salty taste & will also provide protein and calcium. We have to grate the parmesan cheese fresh for the best taste.

FRESH BASIL:

We have to use fresh basil to brighten the dish. It will also add a pleasant herbal taste which will pair nicely with the tomatoes.

WHOLE WHEAT BREAD:

We have to utilize the whole wheat bread as it adds fiber content and makes the dish satisfying and filling.

INSTRUCTIONS:

We have to heat the olive oil in the big pan over moderate flame.
Then include the garlic slices and cook for around one minute till aromatic.
Now add the minced anchovies and crushed red pepper, and cook for one minute.
Add the crushed tomatoes and sprinkle the salt.
Add the baby spinach and cook for another 2 to 3 minutes till it gets wilted.
Now we make four small wells in the sauce with a spoon back and crack the egg in it.
Put the lid on the pan and cook for 5 to 7 minutes till the egg whites get set and the yolks remain runny.
Add the grated parmesan cheese and basil on top and serve.

SERVING SUGGESTIONS:

FRESH SALADS:

Arugula Salad
Cucumber Tomato Salad
Greek Salad
Lemon Herb Salad

VEGETABLES:

Roasted Asparagus
Garlic Green Beans
Roasted Zucchini
Sautéed Mushrooms

BREAD:

Whole-Wheat Toast
Multigrain Bread
Sourdough Bread
Seeded Bread

PROTEIN:

Turkey Sausage
Grilled Chicken Breast
Cottage Cheese
Smoked Salmon

BEVERAGES:

Fresh Orange Juice
Green Smoothie
Black Coffee
Herbal Tea

TIPS:

We have to use neutral-temperature eggs so they get cooked equally.
Include the extra quantity of spinach to include the extra nutrients.
Sprinkle the basil to make it more refreshing.

STORAGE INFORMATION:

FRIDGE:

Add the tomato sauce to a tight vessel and store for 4 days.

FREEZER:

Add the tomato & spinach sauce to the vessel and freeze for three months.

FAQs:

Will I exclude the anchovies to prepare the dish?

Yes, we would easily omit the anchovies to prepare the dish, and it still tastes delicious.

How to make this dish vegetarian?

We can add a small quantity of white miso instead of anchovies to add the umami taste.

Will I make the dish spicy?

Yes, we can easily make the dish spicy by increasing the quantity of red pepper flakes or cayenne pepper.

NUTRITIONAL INFORMATION:

Calories: 335 kcal

Net Carbs: 24 g

Servings: 4

Iron: 0.004 g

Total Carbs: 28 g

Vitamin A: 0.00045 g

Fiber: 4 g

Calcium: 0.18 g

Serving Size: 1

Protein: 17 g