Contains 3 portions of Over5aDay in 170 calories suitable as an Over5day recipe on the Pro52diet

Anny Plummer


  1. 4 eggs large size
  2. tomatoes 2 cans of chopped Italian (each can 400g / 14oz.)
  3. onion 200g / 7 oz. (chopped)
  4. Greek yogurt 2 tablespoons plain low fat (0%)
  5. capsicum peppers 2 red (about 150 g / 6 oz. each -seeded and chopped)
  6. tomato 1 tablespoon purée
  7. garlic 2 teaspoons powder
  8. chili powder 1 teaspoon
  9. paprika 1 teaspoon
  10. cumin ½ teaspoon ground
  11. parsley 2 teaspoon dried
  12. cayenne pepper 1 pinch
  13. 2 “ SprayCook” (a word used to describe any low-cal. non-stick cook’s oil spray)


10 mins
  1. Put the onion and pepper for in a bowl and microwave for 4 minutes.

  2. Spray a lidded fry pan with Spray2Cook and put on medium to high heat.

  3. Add the onion and pepper and cook further, if needed, to soften.

  4. Stir in the chopped tomatoes all the spices and the tomato puree and bring to the boil.

  5. Stir in the yoghurt. Adjust the heat until the mixture is bubbling then create four pouches in the surface into which the eggs can be cracked.

  6. Cover and simmer until egg is set to taste, 7-10 minutes.

  7. Serve in a warmed bowl

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