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Easy Shakshuka

Posted by on Sep 10, 2015 in Dinner, Meal Planning, Recipes, Weight Loss | No Comments

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It’s the first week back at work and you’re beat. Here’s a healthy and easy dinner for when you can’t even. I personally love to eat shakshuka at any meal of the day because it’s such a joy to eat. Make it all in a small cast iron pan and then use that pan as the serving vessel. Take a photo and post it to Instagram because I feel that shakshuka is the new avocado toast.

You can make one egg (pictured below) or two (pictured above), depending on your hunger level. I like to think of this dish as a mainly plant powered dish because of the onions, tomatoes, peppers and herbs that accompany the eggs.

Nutrition Highlights:

  • Tomatoes, when cooked, are high in the carotenoid phytonutrient lycopene, which is needed for skin and prostate health.
  • When the yolks of eggs are left runny, nutrients such as antioxidant Vitamin E and brain-boosting choline are not destroyed.
  • Adding in greens is a sneaky way to boost the nutrition of this dish.

shakshuka healthy recipe

Easy Shakshuka
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Ingredients
  1. 1 tbsp onion, diced
  2. 1-2 garlic cloves, smashed
  3. Sprinkling of cumin seeds and optional caraway seeds
  4. 1 tbsp extra virgin olive oil
  5. ½ can of organic tomato paste (I used Ontario Natural Food Co-op as cans are BPA-free)
  6. ½ red or yellow pepper, cut into small dice
  7. Sea salt
  8. 1-ish cup water (or more if needed)
  9. 1 small handful of any green you love, roughly chopped (optional)
  10. 1 or 2 eggs, depending on your hunger level
  11. Sprinkling of smoked paprika
  12. 1 tbsp fresh chopped parsley and/or mint and/or dill
  13. Sprinkling of chili flakes
  14. Optional: crumbled feta cheese or 1 tsp tahini, 2-3 kalamata olives, pitted and roughly torn apart
  15. Seriously optional: a scoop of Cauliflower Tabbouleh
  16. 1 piece of toast (I use Ezekiel sprouted bread for toasting)
Instructions
  1. Heat olive oil in a small cast iron pan or skillet over medium heat. Add onions, garlic, cumin and caraway seeds and saute until fragrant. Add tomato paste, chopped pepper and around 1 cup of water. The water will evaporate away as the tomato herb mixture bubbles away, so you’ll need to keep adding more.
  2. Taste and season with sea salt.
  3. Add greens (if using) at this point. Let simmer for 1-2 minutes, and then crack in the eggs. Cover and turn heat to a low simmer. (You could also put the pan into a medium-hot oven for a few minutes to help the egg whites firm up).
  4. At this time, you may want to think about toast. Pop in a piece of your favourite toast. I used Ezekiel sesame bread.
  5. When eggs are cooked to your liking, remove pan from heat. Top with herbs and cheese or tahini. Serve with toast on the side.
Healthy Delicious Toronto Nutrition http://healthydelicious.ca/v2/

 

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