- Servings: 4
- Preparation time: 5 minutes
- Cooking time: 30 minutes
- Cost per serving: $1.31
- Storage: The sauce will keep in the fridge for 3 days or can be frozen. The final dish (with eggs) is best eaten right after the eggs have been cooked.
- Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, large pot, can opener, colander, frying pan, wooden spoon, small bowl
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 30 ml (2 tbsp) butter or non-hydrogenated margarine (divided: 10 ml [2 tsp] + 20 ml (4 tsp])
- 1 large or 2 small yellow onions, peeled and chopped
- 1 garlic clove, peeled and minced
- ½ green bell pepper, diced
- 10 ml (2 tsp) chili powder
- Salt, pepper and Tabasco-style hot sauce, to taste
- 60 ml (¼ cup) tomato paste
- 1 can (796 ml) diced tomatoes
- 1 can (540 ml) red kidney beans, drained and rinsed
- 15 ml (1 tbsp) dried parsley
- 4 eggs
This number may vary, depending on the number of servings required
1. Heat 10 ml (2 tsp) of butter in a large pot over medium-high heat. Add the onions and cook for 4 minutes.
2. Add the garlic, bell pepper, chili powder, salt, pepper and hot sauce. Mix and cook for 1 more minute.
3. Add the tomato paste and diced tomatoes. Bring to a boil, reduce heat to low and simmer for 10 minutes.
Tip: Use the cooking time to prepare your side dishes.
4. Add the red kidney beans and the parsley and simmer over low heat while you cook the eggs (step 5).
5. Heat the butter (5 ml [1 tsp] per egg) in a frying pan over medium heat. Cook 1 or 2 eggs at a time, depending on the size of your frying pan. Cook the eggs for 4 minutes, until they’re done. Do not touch the eggs while they cook.
Tip: Carefully crack open the eggs, one at a time, into a small bowl before transferring to the frying pan. This way you can remove any bits of shell that may break off.
6. Spoon some tomato and bean mixture onto a plate and top with a cooked egg. Repeat with remaining eggs for each serving.
Tip: If you want to serve all the eggs at the same time, transfer cooked eggs to a plate and keep warm in the oven (95 °C [200 °F]) while you cook the remaining eggs.
Variation: Sprinkle a little dried parsley and a pinch of chilli powder over each dish before serving.
This recipe provides foods from the following food groups:
- Meat and alternatives
- A grain product (sliced toast, for example)
- A fruit
- A glass of milk or fortified soy beverage