Ingredients:

• 2 Tbsp (30 mL) olive oil
• ½ onion, finely diced
• 2 Italian sausages (Optional: mild or spicy)
• ½ red bell pepper, finely diced
• 2 cloves garlic, minced
• ½ -1 tsp (2.5 – 5 mL) red pepper flakes
• 2-¾ cups tomato sauce (650 mL) crushed or diced tomatoes
• 1 tsp (5 mL) kosher salt, or to taste
• ½ tsp (2.5 mL) freshly ground black pepper, or to taste
• ½ tsp (2.5 mL) dried oregano
• Small handful basil leaves (about 8 leaves), torn
• 2 Tbsp (30 mL) chopped fresh parsley, plus more for garnish
• 5 eggs
• ¼ -⅓ cup (60-80 mL) grated Parmesan cheese
• Crusty bread like sourdough, toasted (optional)

Instructions:

• In a large skillet over medium heat, drizzle olive oil; add the onion and sauté until translucent. Remove the sausage from its casing and add it to the skillet. Break up the sausage with the back of a wooden spoon. Before the sausage is fully cooked, add the bell pepper and sauté. Add the garlic and red pepper flakes and sauté until the garlic begins to brown, but does not burn. You can deglaze the skillet with up to 3 tablespoons (45 mL) of water, if necessary.

• Add tomatoes and season with salt and pepper.

• Allow the mixture to simmer for 10 minutes over low heat. If using diced tomatoes, use the back of a wooden spoon to break down pieces of tomato further.

• Stir in the oregano, basil and half of the parsley. Simmer for about 5 minutes.

• Break an egg into a small bowl. Use a spoon to make an indent in the tomato mixture and pour the egg into it. Repeat with the remaining eggs. Season the eggs with salt, if desired.

• Cover the skillet and cook until the egg whites begin to firm up. Sprinkle Parmesan cheese over the eggs, and season with pepper, if desired.

• When the eggs are cooked as you like, top them with more Parmesan cheese and parsley. Serve on toasted bread, if desired.

Makes 5 servings.

Nutrients per serving:

Calories: 347
Protein: 19 g
Carbohydrate: 14 g
Fat: 24 g