Spanish Eggs with Oven Roasted Tomatoes and Almonds

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Skill Level
Preparation Time 5 minutes Total Time 10 minutes + 40 minutes (for the roasted tomatoes)
Servings 4 Cost Per Serving $1.18
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8Roma or Plum Tomatoes
1 cloveGarlic, thinly sliced
1Shallot, thinly sliced
1/4 cupAvocado, sliced
4Large Eggs
2 tbspSliced Almonds, toasted
2 tbspParsley, roughly chopped
1 tbspOlive Oil
To tasteSea Salt and Freshly Ground Black Pepper


  1. ​Preheat the oven to 300 degrees F.
  2. Sprinkle some salt on your tomatoes and then place them cut side down on a baking sheet lined with parchment paper.
  3. Bake until shriveled up and lightly browned. About 40 minutes. Let cool slightly and then easily pinch and remove the skins.
  4. Store them in a jar and keep in the refrigerator for 3 to 4 days. Or freeze for longer storage.
  5. In a medium skillet/sauté pan over medium heat, add olive oil. Add your sliced garlic and shallots and cook for about 2 minutes, just until lightly golden.
  6. Add about 1 cup of your roasted tomatoes. Season with a pinch of salt and pepper.
  7. Crack your 4 eggs directly onto the tomato. Cover with a lid and let it steam for about 5 to 6 minutes until the eggs are done to your liking.
  8. Garnish with some fresh parsley, avocado slices and toasted almonds (optional).


  • Insoluble fibre is found in the skins of fruit and vegetables, nuts and seeds, and in bran from whole grains. If you have diarrhea or frequent, loose bowel movements, you may need to limit insoluble fibre. Removing the skin from vegetables and fruits may help. Having cooked vegetables and fruits instead of raw also makes them easier to digest.
  • If you have a narrowing or stricture of the intestines due to cancer and its treatment, Crohn’s disease or colitis, you may need to follow a low fibre, low residue diet or even a liquid diet until the problem improves. A low fibre, low residue diet is similar to the diet described above to help manage diarrhea. This helps prevent food from getting caught in the narrowed part of the intestine. Talk to a registered dietitian to help you create a diet that will manage symptoms and provide the nutrients you need for good health.
  • Vitamin B12 is absorbed in the lower part of the small intestine. If you have Crohn’s disease that affects this area or had cancer treatment such as surgery to this area, you may not absorb enough vitamin B12. This vitamin is important for healthy red blood cells, the nervous system and to prevent a type of anemia that can lead to memory loss and dementia. Vitamin B12 is found in foods that come from animals, such as eggs, milk products, poultry, fish, seafood and meat. Talk to your doctor to see if you may need vitamin B12 supplements or injections.