Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Choline, Iron and Folate.
- Choline — Choline supports brain, nerve and liver health, and is especially important during pregnancy and breastfeeding for your baby’s brain development.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
Poached eggs in a rich tomato base, easy choline, iron and folate in one pan.
Breakfast / Lunch · Serves 2 · Ready in 25 min · Rich in Choline, Iron, Folate
Ingredients
- 4 whole eggs
- 400g can crushed tomatoes
- 1 onion, diced
- 1 red capsicum, diced
- 2 handfuls baby spinach
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tbsp olive oil
Method
- Soften the onion and capsicum in the oil, then stir in the spices.
- Add the tomatoes and simmer 8 minutes, then stir through the spinach.
- Make 4 wells and crack an egg into each. Cover and cook until the whites set.
- Serve from the pan with bread.
Tip: The eggs bring the choline, the tomato and spinach add folate. Mop up with grainy bread.
Roughly per serve
- Iron: 3.5 mg
- Choline: 300 mg
- Protein: 16 g
- Folate: 110 µg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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