Amazing Dinner for WEIGHT LOSS & BLOOD SUGAR - Easy, Low Calorie, Low Carb & Cheap (& why it helps!)

Ingredients

• 2 tablespoons Olive Oil (extra‑virgin preferred)
• 1 medium Yellow Onion (about 150 g, diced)
• ½ teaspoon Salt (helps draw out moisture from onion)
• 3 cloves Garlic (crushed; crush 15 min before adding to activate allicin)
• 1 teaspoon Sweet Paprika (adds mild sweetness)
• ¼ teaspoon Cayenne Pepper (provides gentle heat)
• 1 teaspoon Dried Oregano (earthy herb flavor)
• 1 cup Tomato Sauce (prefer minimally processed canned crushed tomatoes or passata)
• 2 cups Cauliflower Florets (about 300 g, broken into bite‑size pieces)
• ¼ cup Water (helps steam cauliflower)
• 3 large Eggs (cracked into wells; provides protein)
• ¼ cup Shredded Cheddar Cheese (optional; adds richness and melt)
• 1 tablespoon Dried Green Onions (or fresh parsley/cilantro for garnish)

Instructions

1. Prepare Ingredients

   Dice the onion, crush the garlic, and break the cauliflower into bite‑size florets. Measure out all spices, sauce, water, and cheese.

   Time: PT5M

2. Sauté Onion

   Heat olive oil in the skillet over medium heat. Add the diced onion and a pinch of salt; sauté until the onion becomes translucent and just starts to brown, about 5 minutes.

   Time: PT5M

   Temperature: Medium heat

3. Add Garlic and Spices

   Add the crushed garlic, sweet paprika, cayenne pepper, and dried oregano to the softened onion. Cook, stirring constantly, for 2 minutes until fragrant, being careful not to let the garlic burn.

   Time: PT2M

   Temperature: Medium heat

4. Incorporate Tomato Sauce

   Stir in the tomato sauce and the ¼ cup of water, scraping the bottom of the pan to release any browned bits. Bring to a gentle simmer.

   Time: PT2M

   Temperature: Medium heat

5. Cook Cauliflower

   Add the cauliflower florets to the sauce, cover the skillet, and let cook for about 7 minutes, stirring once halfway, until the cauliflower is tender but still has a bite.

   Time: PT7M

   Temperature: Medium heat

6. Create Egg Wells and Add Eggs

   Using a spoon, make three small wells in the cauliflower mixture. Crack one egg into each well, being careful not to break the yolks.

   Time: PT2M

   Temperature: Medium heat

7. Cover and Finish Cooking Eggs

   Cover the skillet again and increase the heat just enough to gently steam the eggs for 2 minutes, or until the whites are set and the yolks are still slightly runny (or cooked to your preference).

   Time: PT2M

   Temperature: Medium‑high heat

8. Add Cheese and Garnish

   Sprinkle the shredded cheese over the top, then cover for another 2 minutes to melt the cheese. Remove the lid, garnish with dried green onions (or fresh parsley/cilantro), and serve immediately.

   Time: PT2M

   Temperature: Medium heat

Nutrition Facts

Calories

242

Protein

28 g

Carbohydrates

23 g

Fat

12 g

Fiber

7 g