Eggs poached in a tomato, corn and black bean "stew" with fe

I actually have no idea what to call this creation, but I make it a lot and I LOVE it. It takes me about 35 mins to make and I can usually wash the dishes while the eggs are cooking - Really great weeknight meal! I usually serve it with a 100% Whole Grain wrap and the total calories for the meal are under 550! You will need only one big, deep sauté pan for the entire meal.

Serves 4 (big portions!)

Ingredients:
1 large onion, chopped
1 red bell pepper, chopped
1-2 jalapenos, diced (depending on how spicy you like things)
3 gloves garlic, minced
1 tbsp ground cumin, or less to taste
2 tsp ground coriander, or less to taste
1 28 oz can of diced tomatoes (most of the juice drained), or 2-3 large tomatoes diced with juices
1 cup of cooked, rinsed black beans (I use canned)
1 12 oz can of whole kernel corn
100 grams lite feta, crumbled
1/2 cup fresh cilantro, chopped (or to taste)
8 large eggs
4 whole grain wraps

Spray the sauté pan with a little cooking spray, and on medium-high heat, add the onions, bell pepper and jalapeno peppers and stir often. Once they have softened, about 5 mins, add the garlic and sauté for another min. Add in the ground cumin and coriander and stir to coat, cook another 2 mins. Add the partially drained tomatoes and lower the heat to medium. Allow the mixture to simmer for 10 mins or so, until the tomatoes thicken. Add the black beans and corn to heat through, 2 mins. Add the feta and cilantro, mix to combine. Create 8 small divets in the "stew" and break each egg into a divet (usually I do this in a circular pattern but you may have to fit some in tightly in the middle) - use a ramekin to avoid breaking shells into the dish and try not to break any yolks! Cover and let the eggs cook through, approximately 5-7 minutes. And then serve, with either a wrap, pita or just on it's own!

With my specific brands and ingredients the breakdown (with a wrap) is as follows:

Per Serving:
calories 532
carbs 63
fat 20
protein 30
fiber 12
sodium 1795

Using fresh tomatoes and only having one egg would lower the sodium, fat and protein slightly. Eating without a wrap would substantially lower the carbs. It's up to you But seriously - TRY IT!

Meag