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

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

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

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

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    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.

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

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    Serve in a warmed bowl

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