I'm always looking for new low-carb breakfast ideas, and recently when I had avocados in the fridge that needed to get used I came up with this Baked Eggs Skillet with Avocado and Spicy Tomatoes. If you're wondering why my avocados were in the fridge, back in 2009 I shared a life-changing discovery that ripe avocados will stop ripening and last for several days longer if you store them in the fridge. (Please tell me I'm not the only one who can't resist those bags of avocados at Costco and then has a hard time remembering to use them? If you have the same problem, this trick of putting avocados in the fridge will really help!) I'm totally in favor of avocado for breakfast, and this was a quick and delicious breakfast for two that only needs about 10 minutes in the oven.
Personally I think this would make a delicious Meatless Monday meal for breakfast, lunch, or dinner. If you don't care if it's gluten-free or low-carb you could eat it with something like low-carb tortillas or whole wheat toast, but I just ate it alone, with a generous sprinkling of Green Tabasco Sauce. (To see more meatless recipe ideas, you can use either the label Meatless Monday or Vegetarian Recipes in the recipe index or visit my Meatless Monday Pinterest board. I also share Meatless Monday ideas from other blogs each week for Meatless Monday at BlogHer.com.)
Before you start simmering the tomatoes, preheat the oven to 400F/200C and break 4 eggs into individual dishes and let them come to room temperature on the counter. (This is important or the yolks will get too done if you start with cold eggs.)
I used these Ro-Tel tomatoes to make this recipe, and in case anyone is wondering, Ro-Tel has not paid me to use their tomatoes and they have no idea I'm sharing this photo. I will say that the Ro-Tel tomatoes are pretty spicy, so if you're making this for kids I might use plain tomatoes with a little hot sauce added. The Ro-Tel can is smaller than usual canned tomatoes, so you'll have to simmer a little longer to cook away the liquid if you make that switch.
I highly recommend using a cast iron skillet to make this. I used a 10.25 inch Cast Iron Skillet, which I thought was the perfect size. Even if your pan is well-seasoned, spray it thoroughly with non-stick spray or brush with oil. Then add the can of tomatoes and simmer until the liquid has mostly evaporated.
(Makes 2 generous servings; recipe created by Kalyn when she had avocados in the fridge that needed to be used.)
1 can (10 oz.) Ro-Tel tomatoes (I used Original Ro-Tel, which was plenty spicy for me!)
1 ripe avocado, sliced lengthwise into 10 slices
Vege-Sal and fresh-ground black pepper, to taste
Preheat oven to 400F/200C. Break eggs into individual ramekins and let the eggs come to room temperature while you proceed with the recipe. (This might seem a bit fussy, but if you start with cold eggs the yolks will get too done by the time the whites are cooked.)
Spray a medium-sized ovenproof frying pan with non-stick spray or brush with oil, add the tomatoes, and start to simmer over medium heat. (I used a 10.25 inch Cast Iron Skillet, and I highly recommend using cast iron for this if you have it.)
While the tomatoes simmer, peel the avocado, cut in half, and then cut each half into 5 thin slices. When all the liquid has evaporated from the tomatoes (about 4-5 minutes), turn the heat to low and arrange the avocado slices like spokes of a wheel in the pan. Gently put each egg between two avocado slices, spacing them evenly apart. Season to taste with Vege-Sal and fresh-ground black pepper.
Put the skillet into the pre-heated oven and bake until whites are completely set and the yolks are done to your liking, about 10-12 minutes for runny yolks. Serve hot, with low-carb tortillas or 100% whole wheat toast if desired. This is good with Green Tabasco Sauce.
South Beach Suggestions:
Everything in this recipe is a low-glycemic (and low-carb) ingredient, and this would be great for any phase of the South Beach Diet. (If you add low-carb tortillas or 100% whole wheat toast, that would be Phase 2 or 3 for South Beach.)
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Eggs and Tomatoes to Enjoy:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Tuscan Baked Eggs with Tomatoes, Red Onion, Garlic, Parmesan, and Herbs ~ Kalyn's Kitchen
Stir-Fried Tomato and Eggs ~ Appetite for China
Southwestern Egg Casserole ~ Kalyn's Kitchen
Poached Eggs in Tomato Sauce ~ White on Rice Couple
Greek Frittata with Zucchini, Tomatoes, Feta, and Herbs ~ Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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