Shakshuka (Eggs Poached in Spicy Tomato Sauce)

• 份量: 4 servings
• 總時間: 40 minutes

食材

2 tablespoons olive oil

2 cups chopped red sweet peppers

½ cup chopped onion

2 tablespoons no-salt-added tomato paste

1 teaspoon smoked paprika

2 teaspoons crushed red pepper

3 cups chopped tomatoes

1 teaspoon ground cumin

¼ teaspoon salt

4 eggs

½ cup plain low-fat Greek yogurt

Snipped fresh parsley

2 whole-wheat pita bread rounds, halved crosswise and warmed

步驟

In a 10-inch skillet heat oil over medium. Add the next five ingredients (through crushed red pepper). Cook 5 to 7 minutes or until onion is tender, stirring occasionally. Stir in tomatoes, cumin and salt. Bring to boiling; reduce heat. Simmer 10 minutes or until tomatoes begin to break down.

Make four indentations in tomato mixture. Break an egg into a custard cup or small bowl and slip into an indentation. Repeat with remaining three eggs. Simmer, covered, 4 to 6 minutes or until whites are completely set and yolks begin to thicken but are not hard.

Top with yogurt and sprinkle with parsley. Serve with pita bread.

營養

• 卡路里: 303 kcal
• 總脂肪: 13 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 0 g
• 膽固醇: 189 mg
• 鈉: 410 mg
• 總碳水化合物: 33 g
• 膳食纖維: 6 g
• 總糖: 11 g
• 蛋白質: 15 g