Spicy, tomato with egg – low calorie lunch

… or as a hangover brunch.

About 150 -200 calories per person !


Last updated May 23, 2020 at 4:39PM | Published on May 21, 2020

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eggs purgatory

 Cooked simply – max. 200 calories each ( because of the oil and cheese )

Again tomatoes are full of water and really good for you and filling when cooked. Check our inspiration for this dish below, and the many variations to make it into a meal you want to dip that sourdough bread into.


For 2 people. 


1 – 2 teaspoons olive oil

1 – 2 chopped or minced garlic cloves 

1 – 2 tins tomatoes + optional cherry tomatoes

large pinch chili flakes, or small pinch cayenne pepper

salt & pepper to season to taste

1-2 eggs each ! 

2 tablespoons fluffy grated parmesan cheese 

optional fresh herbs to finish

 Kitchen tools I used


Micro grater – ‘We keep our microplane  easy to reach for with the knives now because we use it just as often as picking up a knife. You can get different size graters but I think the fine one is best for mincing. We still use the box grater for bigger grating, e.g for carrots. The more control I want the slice, the bigger the knife I choose.

Large knife and Board – We like to use the heel of a large chef knife for the almond crunching, and big long lasting commercial style boards, and they’ve lasted us forever ! Using the right colour board for the right food is a pet nag of mine ! A wooden board is nice too for chopping nuts !


perfectly minced garlic

User tips


  • Use tinned tomatoes, whole is best. Chopped if fine as long as you have some solid chunky pieces to cook with and not just juice! Tinned is better than fresh but sometimes, if our tinned tomatoes are too ‘liquidy’ we add more cherry style tomatoes and cook it down for longer
  • For chili, use whatever you are comfortable with. Know your own local chilis and put it in as fresh, dried or as a paste – whatever suits you.
  • By using the micro grater, you don’t even notice there is garlic in it – not everyone like little garlic pieces and no matter how finely you chop there always seems to be some lumps !So I use the microplane (see details on the link in the equipment section ). Paul however likes to use a little oil ( a few teaspoons max. to cook chopped garlic till it’s toasty before adding the tomatoes.
  • If you’re adding herbs. Remember the earthy ones goes in first. Add your lighter herbs ( if at all) near the end – fresh oregano first, basil right at the end, mint… last, and on top. If dried, add them a little earlier.
  • If you find your egg yolks are cooked nicely but the whites can be a little ‘transparent’ and uncooked. Just spoon some tomato sauce over the uncooked whites to cook them through before serving.

Fast and easy method

5 steps… takes about 10 minutes to cook.

1. Heat your frying pan, and add the oil, then garlic to cook.

2. Tip in your tinned tomatoes

3. Once the sage is browned, Add courgette to the pan, bit by bit, and keep moving around to get them all cooked. Heat up your oven to 200-220℃ (400℉) for the almonds. (Alternatively you could dry roast them in another frying pan- I prefer oven roasted). Get a few cubes of feta ready.

4. Whilst the courgettes are cooking,  micro plane your garlic and add it to the courgettes in a few different spots whilst cooking. Oven should have heated up now, so throw a handful of almonds onto the baking tray ( or put in a dish ) in the oven. Put the timer on for 5mins !

5. Add a pinch of chili flakes to the courgettes and mix around. Keep an eye on the almonds… keep moving the courgettes around. About 5 mins later take the almonds out – they should be browned but not black. Take the courgettes off the heat – they should be all cooked.

DONE… let the almonds cool on a dry chopping board.

Serve up the courgettes. 

Chop the almonds roughly with a large chef knife and sprinkle over the top.

Finally, sprinkle just a little crumbled feta to contrast ( you’ll need less than you think !)

delicious 100calorie courgette lunch



Paul likes to mix his parmesan into the tomatoes. I prefer to mix mine into the egg white only, or leave it and just grate it onto the dish fresh, before serving.

You could use a medium onion instead of a few garlic cloves.

Some red pepper cooked down, will add a little sweetness.

Hot Paprika, cayenne can be substituted for the chili flakes. 

If going Moroccan style, cook in a 1/2 teaspoon ground cumin at the beginning, and a handful of coriander / parsley fresh herb mix toward the end. 

If going mediterranean, add chili at the beginning and oregano / basil fresh herb mix at the end.

If you want to go Spanish mediterranean, add some Iberian or Serrano ham to cook at the beginning. I like to add some smoked paprika if I’m adding a Spanish ham. 

For the Greek version, add sliced black olives and feta.




We first came across this as an ‘Eggs in Purgatory; recipe by Nigella, many many years ago. We would add oregano and basil from the garden in the UK, and use up eggs from the chooks, and maybe a dash of home-made chili oil at the end.

When we hit Morocco to build the hotel, we fell in love with the Kefta tagine as a quick comfort dish. We realised that was just cumin style meatballs in a stewed tomato dish… with an egg on top… pretty similar, eh. So it’s no surprise I suppose, that we quickly found shakshuka as a side or for lunch, with a hunk of great bread for dipping, and the kefta for dinner as our favourite easy comfort food when we were in Morocco. We found out later that it means ‘mixed up’ and who doesn’t like a delicious mixed up combination of your favourite ingredients to set you up for the day.

Paul’s favourite go to pasta dish was always pasta arrabbiatta ( aha , now we see the ‘Arab’ in the Arrabbiata ) which is essentially a spicy tomato sauce. So it’s a real middle eastern meets mediterranean dish and it’s so easy.  It’s also our go to filling lunch on a low calorie diet day, so we know it well. Let us show you how to make it. 

low cal. courgette


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