Eggs poached in a smoky tomato pepper sauce, finished with feta. Hits like a restaurant brunch but you made it.

• Whole eggs deliver complete protein + choline.
• Tomatoes provide lycopene - best absorbed when cooked in oil.
• High volume keeps you full on a cut.

1. 1

   Heat the olive oil in a large, deep skillet over medium heat until shimmering.

2. 2

   Add the diced onion and diced red bell pepper and cook, stirring occasionally, for 5 minutes until they are soft and the onion is translucent.

3. 3

   Add the minced garlic, smoked paprika, cumin and chili flakes; stir constantly for 30 seconds until the spices bloom and turn fragrant.

4. 4

   Pour in the crushed tomatoes, stir to combine and season with salt and pepper; simmer on medium heat for 5 minutes, stirring occasionally, until the sauce thickens and darkens slightly.

5. 5

   Use the back of a large spoon to press four evenly spaced wells into the tomato sauce.

6. 6

   Crack one egg carefully into a small cup first, then lower it into a well so the yolk stays intact; repeat with each egg.

7. 7

   Cover the pan with a lid and cook for 5 to 6 minutes until the egg whites are completely set and opaque but the yolks are still soft and jiggly.

8. 8

   Scatter the crumbled feta and fresh parsley over the top and serve immediately straight from the pan with crusty sourdough on the side for mopping up the sauce.

• Cover the pan = poached whites, runny yolks.
• Add a tsp of harissa for restaurant-grade depth.
• Save the sauce for pasta later in the week.