Low-Carb Without Meat

Roasted Tomatoes with Spinach

and poached egg
5
Average: 5 (3 votes)
(3 votes)
Roasted Tomatoes with Spinach

Roasted Tomatoes with Spinach - Sweet tomatoes with earthy spinach and tender eggs

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
295
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tomatoes contain large amounts of lycopene, an antioxidant that protects the body's cells from free radical damage. With a biological value of 100 eggs have the highest dietary protein quality and therefore serve as a guide for all protein foods. Spinach has plenty of iron, which is important for the transport of oxygen in the blood and for blood formation.

Depending on your preference, melted tomatoes from the oven can also be combined with other vegetables. For example, how about mushrooms and zucchini instead of spinach? As an alternative to the poached eggs, you can also use feta cheese. You can then simply cook it in the oven with the tomatoes. Then we recommend omitting the parmesan.

1 serving contains
(Percentage of daily recommendation)
Calorie295 cal.(14 %)
Protein20 g(20 %)
Fat21 g(18 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.6 g(9 %)
Vitamin A0.9 mg(113 %)
Vitamin D3 μg(15 %)
Vitamin E4.6 mg(38 %)
Vitamin K211.1 μg(352 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.7 mg(64 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.3 mg(21 %)
Folate190 μg(63 %)
Pantothenic acid2.2 mg(37 %)
Biotin34 μg(76 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C50 mg(53 %)
Potassium766 mg(19 %)
Calcium303 mg(30 %)
Magnesium66 mg(22 %)
Iron4.2 mg(28 %)
Iodine29 μg(15 %)
Zinc2.9 mg(36 %)
Saturated fatty acids6.4 g
Uric acid49 mg
Cholesterol406 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
18 ozs Cherry tomatoes
2 garlic cloves
3 Tbsps olive oil
salt
peppers
3 ozs Baby spinach
Nutmeg
2 ¼ ozs White vinegar
8 eggs
1 handful basil leaves
2 ozs Parmesan
How healthy are the main ingredients?
Parmesanolive oilgarlic clovesaltNutmegegg

Preparation steps

1.

Wash tomatoes and place on a baking tray lined with baking paper. Peel the garlic and cut into fine slices. Spread between the tomatoes and drizzle with 2 tablespoons of olive oil. Season with salt and pepper and cook in a preheated oven at 180 °C / 350 °F for about 20 minutes until soft.

2.

Meanwhile, wash spinach and spin dry. Heat remaining oil in a frying pan. Sauté spinach in it for 5 minutes over medium heat, letting it collapse. Season with salt and 1 pinch of freshly grated nutmeg.

3.

In a wide pot, bring salted water with vinegar to a boil. Reduce heat slightly, form a whirlpool each time with a wooden spoon, crack the eggs and carefully slide them in one by one. Let simmer (poach) for 4-5 minutes, then remove with a skimmer and drain well.

4.

Arrange melted tomatoes from the oven with the eggs on the spinach. Wash basil and shake dry. Grate cheese. Garnish eggs and spinach with basil and cheese.