Curried Vegetables with Eggs

From EatingWell: March/April 1993

Get some vegetable servings in at breakfast—baking eggs on top of curried vegetables is simple and delicious. Make it a meal: Serve with grilled country bread and sliced fresh fruit.

Makes: 4 servings

Active Time: 25 minutes

Total Time: 45 minutes

Nutrition Profile

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Ingredients

2 teaspoons extra-virgin olive oil
1 large onion, chopped
1 tablespoon curry powder
10 ounces mushrooms, trimmed and sliced (3 cups sliced)
1 green bell pepper, diced
1 yellow summer squash, or zucchini, diced
1 14-ounce can whole tomatoes, with juice
1/8 teaspoon crushed red pepper, (optional)
1 tablespoon tomato paste
Salt & freshly ground pepper, to taste
4 small or medium eggs
4 slices French or Italian bread, toasted

Preparation

Preheat oven to 400°F.
Heat oil in a large nonstick skillet over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Stir in curry powder and cook, stirring, for 1 minute. Add mushrooms, green peppers and squash or zucchini; sauté until the mushrooms are limp and exude their liquid. Add tomatoes and mash with a wooden spoon. Stir in crushed red pepper, if using, and simmer, uncovered, for 10 minutes. Stir in tomato paste and season with salt and pepper.
Spread the vegetable mixture evenly over the bottom of a shallow 3-quart baking dish. Make 4 wells in the vegetable mixture and break an egg into each one. Season eggs with salt and pepper. Bake until the eggs are set, 12 to 15 minutes. Gently transfer eggs to plates with a large spoon and surround with the vegetable mixture. Serve with toasted bread.

Tips & Notes

Make Ahead Tip: Prepare through Step 2; cover and refrigerate for up to 2 days. Reheat before continuing.

Nutrition

Per serving: 333 calories; 8 g fat ( 2 g sat , 4 g mono ); 157 mg cholesterol; 51 g carbohydrates; 17 g protein; 6 g fiber; 706 mg sodium; 809 mg potassium.

Nutrition Bonus: Vitamin C (79% daily value), Folate (48% dv), Potassium (23% dv), Iron (29% dv), Magnesium (15% dv), Selenium (52% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 2 1/2 vegetables, 1/2 medium-fat meat substitute, 1/2 fat

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