A vibrant Middle Eastern classic: eggs gently poached in a rich, spiced tomato and pepper sauce. One pan, minimal effort, maximum flavor — perfect for a weekend breakfast or a light dinner.
Heat the olive oil in a large, deep skillet over medium heat. Add the diced onion and cook for 5 minutes until softened and translucent.
Add the diced red bell pepper and cook for another 4–5 minutes. Stir in the minced garlic, cumin, and smoked paprika. Cook for 1 minute until fragrant.
Pour in the crushed tomatoes. Season with salt and pepper. Stir well, bring to a gentle simmer, and cook uncovered for 10 minutes until the sauce thickens slightly.
Using a spoon, make 8 small wells in the sauce. Carefully crack one egg into each well.
Cover the pan with a lid and cook over low heat for 6–8 minutes, until the egg whites are set but the yolks remain slightly runny (or cook fully if preferred).
Remove from heat, scatter fresh parsley or cilantro over the top, and serve directly from the pan.
Carbs come mainly from the tomato sauce (natural sugars balanced by the fiber). The protein from the eggs slows glucose absorption, resulting in a gradual rise. Use your usual dosing method agreed with your care team to dose for the carbs, and consider a 10–15 minute pre-bolus since the tomato sauce contains natural sugars. Log this meal in your journal to track your personal glucose response and refine your dose over time.
