Tomato and Egg Shakshuka

GF V DF NF SF Mar 28, 2024

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Shakshuka is an egg, tomato, and veggie based dish that originates in Northern Africa. It's a delicious breakfast that's packed with protein and vegetables that will leave you satisfied until lunch. Or it can be served as any meal of the day. You can also serve it on top of some toast

- 1 medium (120 g) Bell pepper
- 1 medium (110 g) Onion
- 1/4 tsp (1.5 g) Salt
- 2 tsp (10 g) Minced garlic
- 14.5 oz can (411 g) Diced tomatoes, unsalted
- 1 tsp (3 g) Paprika
- 1 tsp (3 g) Chili powder
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 1/2 tsp (1.5 g) Cumin, ground
- 1/2 tsp (1.5 g) Black pepper, ground
- 3 large (151 g) Egg

1. Cut your pepper and onion each into a small dice. Add to a 10" stainless steel pan over medium heat with a spray of oil and salt. Cover, and cook until the peppers are soft and onions are translucent, about 5 minutes

2. Add in the minced garlic, and cook until fragrant, about 30 seconds

3. Pour in the diced tomatoes and add the spices - paprika, chili powder, garlic powder, onion powder, cumin, and black pepper. Cover and let simmer for 5 minutes over medium heat

4. Make 3 wells, and crack each egg into its own well. Cover, and cook for 2-3 minutes over medium heat until the whites are cooked (opaque white) and the yolks have risen and are cloudy, but still a bit soft

5. Garnish with parsley, and optionally serve with bread. Eat directly out of the pan (that's why I used stainless steel)

https://www.poormanprotein.com/recipes/shakshuka

Description

Shakshuka is an egg, tomato, and veggie based dish that originates in Northern Africa. It's a delicious breakfast that's packed with protein and vegetables that will leave you satisfied until lunch. Or it can be served as any meal of the day. You can also serve it on top of some toast

Time

Prep Time:

10 minutes

Cook Time:

20 minutes

Total Time:

30 minutes

Cost

Total Cost:

Cost per Serving:

$2.71

Ingredients

Serving(s)

1 medium Bell pepper
1 medium Onion
1/4 tsp Salt
2 tsp Minced garlic
14.5 oz can Diced tomatoes, unsalted
1 tsp Paprika
1 tsp Chili powder
1 tsp Garlic powder
1 tsp Onion powder
1/2 tsp Cumin, ground
1/2 tsp Black pepper, ground
3 large Egg

Instructions

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1. Cut your pepper and onion each into a small dice. Add to a 10" stainless steel pan over medium heat with a spray of oil and salt. Cover, and cook until the peppers are soft and onions are translucent, about 5 minutes
2. Add in the minced garlic, and cook until fragrant, about 30 seconds
3. Pour in the diced tomatoes and add the spices - paprika, chili powder, garlic powder, onion powder, cumin, and black pepper. Cover and let simmer for 5 minutes over medium heat

4. Make 3 wells, and crack each egg into its own well. Cover, and cook for 2-3 minutes over medium heat until the whites are cooked (opaque white) and the yolks have risen and are cloudy, but still a bit soft
5. Garnish with parsley, and optionally serve with bread. Eat directly out of the pan (that's why I used stainless steel)

Nutrition Facts

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Servings: 1

Serving Size: Whole pan

Calories: 418

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Total Fat: 18.4g (24 %)

Saturated Fat: 5.1g (25 %)

Polyunsaturated Fat: 3.4g

Monounsaturated Fat: 5.6g

Cholesterol: 620mg (207 %)

Sodium: 1383mg (60 %)

Total Carbohydrate: 42.3g (15 %)

Fiber: 7.7g (28 %)

Net Carbs: 34.6g

Total Sugar: 10.4g

Protein: 26.6g (53 %)

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Vitamin B12: 1.54mcg (64 %)

Vitamin D: 3.71mcg (19 %)

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Calcium: 273mg (21 %)

Iron: 7.07mg (39 %)

Magnesium: 100mg (24 %)

Potassium: 1635mg (35 %)

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Glycemic Index

:

28.8

Glycemic Load

:

12.7

Sources of Inspiration

https://www.youtube.com/watch?v=IGx6etMEKr0

https://downshiftology.com/recipes/shakshuka/#wprm-recipe-container-34363

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