Shakshuka (Eggs Poached in Spicy Tomato Sauce)

• 分量: 4 servings
• 総時間: 40 minutes

材料

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

手順

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.

栄養

• カロリー: 303 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 0 g
• コレステロール: 189 mg
• ナトリウム: 410 mg
• 炭水化物総量: 33 g
• 食物繊維: 6 g
• 糖質総量: 11 g
• タンパク質: 15 g