Thursday, 5 December 2013

Budget Friendly Healthy Eggs in a Tomato Sauce

As part of the The Trussell Trust's Three Pound Challenge I was asked if I could create a meal for two for less than £3. This is the sort of challenge I love and as my goal is to eat clean, healthy food I jumped at the chance to prove this could be achieved on a relatively modest budget. Eggs are the cheapest source of good protein so seemed the obvious choice! 

This meal is ideal for a healthy, budget friendly supper when you're in a hurry, as it's quick and easy to make. 


2tsp oil
1 onion, finely diced
1 clove of garlic, crushed
1 tin supermarket economy chopped tomatoes
1 stock cube (I like beef best with tomatoes but chicken or vegetable work well too)
1 tbsp balsamic vinegar 
1/2 bag spinach, shredded
6 free range eggs 
Salt and pepper to taste 
1/2 iceberg lettuce shredded 
One head of broccoli, cut into florets and boiled 

1. Start by gently sautéing the onion in a non stick frying pan in 1 tsp of oil. Once it starts to soften add the garlic. 
2. Add the tin of tomatoes, salt, pepper and stock cube and stir well. 
3. After a few minutes add the spinach and balsamic vinegar. Stir and allow the spinach to wilt. 
4. Once the spinach has wilted use the back of a spoon to make 6 wells in the sauce and gently break an egg into each well. Cover the frying pan with a lid or large plate until the egg white is cooked but the yolk is still runny (cook the yolk all the way through for anyone old, young, pregnant or sick). 
5. Serve with shredded iceberg lettuce coated with a little more oil and the cooked broccoli. 



Tinned tomatoes 31p
Onion 13p
Garlic 5p
Oil 3p
Balsamic vinegar 3p
Stock cube 12.5p
Spinach 50p
Eggs 92p
Salt 1p 
Pepper 2p
Lettuce 25p
Broccoli 60p

Total: £2.96 

Prices correct as of 27th November based on actual amounts used

The Trussell Trust, a UK based food bank charity that is currently doing some incredible work in the community to help families who are on the bread line.  You can find a little bit more information about what they do here:

No comments:

Post a Comment