Dishes with the fewest, simplest, good ingredients are often the best and this one-pan recipe does not disappoint. You need lovely ripe tomatoes, good extra virgin olive oil and beautiful fresh eggs and there you have the makings of an “OMG” brunch or lunch within minutes.
Heat the oil in a frying pan and cook the tomatoes and some salt with a lid on for a few mins until soft. If using courgettes and garlic add those at the same time.
Now crack each egg into a separate cup, make two spaces in the tomatoes and gently tip the eggs into the spaces. Pop the lid back on and cook for another 2-3 mins until the whites have set.
Serve with cracked black pepper and a bit more salt if need be. You can add a few chilli flakes and some crumbled feta if you want – I didn’t!
Olive oil is rich in monounsaturated oleic acid. Oleic acid can help to reduce LDL cholesterol, which is the type of cholesterol you should aim to have less of, as opposed to HDL cholesterol which is the ‘good guy’!
As a fundamental part of the Mediterranean diet, the health benefits of olive oil are bountiful. It’s high in polyphenols, for which there is significant epidemiological evidence showing positive health effects. In plants polyphenols protect against stresses such as UV light, pest attacks and effects of the weather; they also provide colour to attract insects. The thinking is that they do the same for us when we consume them, though hopefully not attracting insects!
Note: extra-virgin olive oil retains more of the beneficial compounds. For this reason, it’s considered healthier than the more refined varieties of olive oil.
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