Baked Eggs Non stick pan with Avocado and Spicy Tomatoes

1 can (283 g.) Ro-Tel tomatoes (I used Original Ro-Tel, which was plenty spicy for me!)
1 ripe avocado, sliced lengthwise into 10 slices
Vege-Sal and fresh-ground black pepper, to taste
4 eggs


Preheat oven to 400F/200C. Break eggs into individual ramekins and let the eggs come to room temperature while you proceed with the recipe.  (This might seem a bit fussy, but if you start with cold eggs the yolks will get too done by the time the whites are cooked.)


Spray a medium-sized ovenproof frying pan with non-stick spray or brush with oil, add the tomatoes, and start to simmer over medium heat.  (I used a 10.25 inch Cast Iron Non stick pan, and I highly recommend using cast iron for this if you have it.)


While the tomatoes simmer, peel the avocado, cut in half, and then cut each half into 5 thin slices. When all the liquid has evaporated from the tomatoes (about 4-5 minutes), turn the heat to low and arrange the avocado slices like spokes of a wheel in the pan.  Gently put each egg between two avocado slices, spacing them evenly apart.  Season to taste with Vege-Sal and fresh-ground black pepper.


Put the non stick pan into the pre-heated oven and bake until whites are completely set and the yolks are done to your liking, about 10-12 minutes for runny yolks.  Serve hot, with low-carb tortillas or 100% whole wheat toast if desired.  This is good with Green Tabasco Sauce.

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