Eggs Poached in Tomato Sauce

This dish is rumoured to have originated in northern parts of Italy. And, at under 100 calories, eggs pack a real nutritional punch!

Number of servings : 4 to 6

Prep time: 10 minutes

Cooking time: 30 to 35 minutes

Type of meal : | Breakfasts/Brunches | Breakfasts/Brunches

Special diet : | Low calorie


1 tbsp (15 mL) olive oil
1 small onion, chopped
2 cloves garlic, chopped
1/2 tsp (2 mL) hot Asian chili sauce or hot sauce, or to taste
1  28oz (796 mL) tin plum tomatoes, pureed
1/2 tsp (2 mL) salt and pepper, or to taste
1/2 cup (125 mL) water if necessary
4 eggs
1 tbsp (15 mL) chopped fresh parsley
4 slices focaccia
2 tbsp (25 mL) olive oil
1/4 tsp (1 mL) salt


  1. Heat oil in a large deep skillet. Add onions and garlic and cook gently on medium low heat until fragrant, but do not brown. Add hot sauce and cook a few minutes. Add tomatoes, bring to a boil and cook gently on medium heat, until sauce thickens, about 15 minutes. Season to taste with salt and pepper. Add water if sauce becomes too thick.
  2. Add eggs to tomatoes and cook (poach) until whites are opaque but yolks are still runny, 5 to 7 minutes. Cover partially while cooking.
  3. Meanwhile brush bread with olive oil and season lightly with salt. Grill bread until marked in a grill pan, panini maker or, in the oven on a baking sheet for 10 minutes in a preheated 400°F/200°C oven. Bread should be crusty on the outside but chewy in the centre.
  4. Serve eggs and sauce on or with grilled bread. Sprinkle eggs with parsley.

Bonnie says: This delicious brunch dish can be made spicy or gentle to suit your taste. If you want to serve two eggs per person, poach eight eggs in the sauce instead of four. The tomato mixture can be made ahead but poach the eggs just before serving.

Fran says: Eggs are rich in protein, B vitamins, vitamins A and D, zinc and iron, all for only 70 calories in a single egg.

Nutritional information: