Shakshuka - 7.6g Carbs, 2.2g Fiber, 4.1g Sugar
From: theshiksa.com/2010/07/28/summer-2010-travel-blog-shakshuka/
Prep Time: 10 Min
Total Time: 30 - 40 Min
Servings: 5 - 6
1 Tbsp olive oil
1/2 medium brown or white onion, peeled and diced
1 clove garlic, minced
1 medium green or red bell pepper, chopped
4 cups ripe diced tomatoes, or 2 cans (14 oz. each) diced tomatoes
2 Tbsp tomato paste
1 tsp chili powder (mild)
1 tsp cumin
1 tsp paprika
Pinch of cayenne pepper (or more to taste-- spicy!)
Pinch of sugar (optional, to taste)
Salt and pepper to taste
5 - 6 eggs
1/2 tbsp fresh chopped parsley (optional, for garnish)
Heat a deep, large skillet or saute pan on medium. Slowly warm olive
oil in the pan. Add chopped onion, saute for a few minutes until the
onion begins to soften. Add garlic and continue to saute till mixture
is fragrant.
Add the bell pepper, saute for 5-7 minutes over medium until softened.
Add tomatoes and tomato paste to pan, stir till blended. Add spices and sugar, stir well, and allow mixture to simmer over medium heat for 5-7 minutes till it starts to reduce. At this point, you can taste the mixture and spice it according to your preferences. Add salt and pepper to taste, more sugar for a sweeter sauce, or more cayenne pepper for a spicier shakshuka (be careful with the cayenne... it is extremely spicy!).
Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly over the sauce. I usually place 4-5 eggs around the outer edge and 1 in the center. The eggs will cook "over easy" style on top of the tomato sauce.
Cover the pan. Allow mixture to simmer for 10-15 minutes, or until the eggs are cooked and the sauce has slightly reduced. Keep an eye on the skillet to make sure that the sauce doesn't reduce too much, which can lead to burning.
Some people prefer their shakshuka eggs more runny. If this is your
preference, let the sauce reduce for a few minutes before cracking
the eggs on top-- then, cover the pan and cook the eggs to taste.
Garnish with the chopped parsley, if desired. Shakshuka can be eaten
for breakfast, lunch, or dinner. For breakfast, serve with warm crusty bread or pita that can be dipped into the sauce (if you're
gluten-intolerant, skip the bread). For dinner, serve with a green
side salad for a light, easy meal.
Nutrition From: www.caloriecount.about.com
The nutrition omits the salt and sugar. Uses no salt added tomato paste. Uses 6 eggs.
Servings: 6
Serving Size: 172 g
Nutrition per Serving:
116 Calories, 65 Calories from Fat, 7.2g Total Fat 1.8g Saturated Fat, 164mg Cholesterol, 81mg Sodium, 7.6g Total Carbs, 2.2g Dietary Fiber, 4.1g Sugars, 7.1g Protein
Vitamin A 51% - Vitamin C 35% - Calcium 6% - Iron 10%
Nutrition Grade: A
Good points:
High in phosphorus
High in riboflavin
Very high in selenium
Very high in vitamin A
Very high in vitamin C
Bad points:
Very high in cholesterol
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