spicy tomato and egg skillet

As a grad student, and someone who likes to cook and bake a lot, I'm constantly trying to find meals that are delicious and made with quality ingredients that won't break the bank.  Some  of the best meals I've found that meets both of these requirements involve eggs.  The jury is still out on eggs and our health but I currently believe the following:

• eggs are high in protein - one egg contains 6 g of complete protein (contains all essential amino acids)
• eggs contain lutein and zeaxanthin which are great for your eyes - studies suggest that eating eggs can lower your risk of macular degeneration and cataracts
• eggs are high in choline which is good for your brain and heart
• eggs promote healthy hair, skin and nails because of the high sulphur content and other vitamins and minerals
• the high saturated fat content that eggs have such a bad rap for is mostly due to the ingredients that are often served along with eggs, or what they are cooked in (bacon, sausage, biscuits, butter)
• there are no current studies linking eggs to heart disease

When prepared properly (without all of the saturated fats) eggs are very nutritious and are a great, cheap addition to your diet.

This meal is a great way to eat eggs for dinner.  It's warm, spicy, and delicious.  Don't be scared by the cinnamon in it, it just adds a little depth of flavor.  Do it!  My old roommate BJ and I made this back when we were living together and it quickly became a favorite of ours.  Every time I make this now, I think of her, and the crazy fun times we had together.  

spicy tomato and egg skillet

 (makes 4 servings)

ingredients:

• 4 eggs
• 1 T olive oil
• 1 chopped yellow onion
• 4 cloves garlic, minced finely or pressed
• 1/2 finely chopped jalapeño
• 1 can/jar diced tomatoes (no salt added)
• 1/2 c marinara sauce
• 1 T tomato paste
• 1/2 t sea salt
• 1/4 t red pepper flakes
• 1/4 t ground coriander
• 1/8 t cinnamon

directions:

-heat olive oil in skillet over medium-high heat

-add chopped onion, sauté 6-7 minutes until soft and translucent

-add garlic and jalapeño, sauté 2-3 more minutes until fragrant

-add tomatoes, sauce, tomato paste, and spices - cook 4-5 minutes 

-crack eggs on top of sauce mixture, cover and cook 3-4 minutes until eggs are cooked to desired done-ness

-serve over bed of quinoa with a sprinkle of feta cheese on top for a complete meal

(sources: http://www.mb.com.ph/articles/350266/amazing-health-benefits-of-eggs

http://www.ahealthiermichigan.org/2011/10/13/6-great-health-benefits-of-eggs-and-7-egg-ceptional-recipes/)