The one-pan brunch that always looks better than the effort suggests. Eggs poach in a smoky cumin-paprika tomato sauce, feta melts across the top, bread on the side to mop up everything.

• Whole eggs give one of the highest biological value proteins available - great for breakfast recovery.
• Cooked tomatoes concentrate lycopene, an antioxidant absorbed better with the added olive oil.
• Feta adds satisfying salt and calcium without pushing calories out of reach.

1. 1

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

2. 2

   Add the diced onion and diced red bell pepper and cook, stirring occasionally, for 6 to 7 minutes until they are soft and the onion is lightly golden.

3. 3

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

4. 4

   Pour in the crushed tomatoes, season with salt, and stir to combine; simmer on medium heat for 8 minutes, stirring occasionally, until the sauce reduces, darkens and thickens.

5. 5

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

6. 6

   Crack one egg into a small cup or bowl, lower it close to a well and pour it in; repeat with the remaining three eggs so no yolk breaks.

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 remain soft and jiggle when you gently shake the pan.

8. 8

   Scatter the crumbled feta and fresh parsley or cilantro over the top and serve straight from the pan with crusty sourdough alongside for mopping up the sauce.

• Cover the pan - it steams the tops of the eggs without overcooking the bottoms.
• Toast the bread in the leftover sauce for 20 seconds a side - do not skip this.