Easy Shakshuka – Diabetes Daily

This content originally appeared here. Republished with permission.

This easy Shakshuka recipe is made in under 20 minutes by simmering peppers, shallots, and spices with a basic tomato sauce, then poaching the eggs directly in the sauce. It’s a delicious, healthy breakfast that’s especially great if you’re following Whole30, Low Carb, Paleo, or Gluten Free!

Easy Shakshuka

A quick and boldly flavored breakfast made with eggs, basic tomato sauce, peppers, and spices. It’s Whole30, Paleo, Gluten Free, and Low Carb.

Calories 118 kcal per serving

Ingredients

  • 4
    eggs
  • 3
    cups
    tomato sauce
    24 oz.
  • 2
    Tablespoons
    olive oil
  • 1
    shallot
  • 1
    red bell pepper
    about 1.5 cups diced
  • 1
    small hot pepper
    optional
  • 1/2
    teaspoons
    cumin
  • 1/4
    teaspoon
    garlic powder
  • 1/4
    teaspoons
    paprika
  • 1/4
    teaspoons
    cayenne pepper
  • 1/4
    teaspoons
    salt
  • 1/8
    teaspoons
    pepper
  • 2
    Tablespoon
    chopped fresh parsley

Instructions

  1. Slice and remove the seeds from the peppers, then finely dice the the shallot and peppers (wear gloves if you’re using a hot pepper — ouch!). Mince the parsley.

  2. Heat the oil in a large pan over medium heat. Add the peppers and shallot and saute together until softened, for about 4-5 minutes.

  3. Pour in the sauce and add the spices. Stir the mixture and bring it to a simmer, stirring occasionally. Cook for about 4-5 minutes.

  4. Use a spatula to make four small well in the sauce and crack an egg into each one.

  5. Cover the skillet and lower to heat. Allow the eggs to steam about 6-8 minutes, or until the whites have set and the yolks are still a little runny.

  6. If you like your yolks cooked through, poke the yolks with a fork, cover, and cook for an extra 2-3 minutes.

  7. Season with salt and pepper and sprinkle with fresh parsley. Serve with avocado slices!

Recipe Notes

The sauce should reduce by about 1/3 as the eggs simmer. If the consistency of the sauce becomes too thick for your liking, stir in 1-2 tablespoons at a time to thin it out.
To avoid oversalting, wait until the dish is cooked and season to taste.
Optionally, add more vegetables by adding in a cup of baby spinach or kale while the sauce simmers.
Always wear gloves while cutting and handling hot peppers.
For extra spice, add up to 2 tablespoons of diced hot peppers.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days, per USDA.
If you’re following Whole30, be sure the tomato sauce doesn’t have added sugar.

Nutrition Facts

Easy Shakshuka

Amount Per Serving

Calories 118
Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 2g13%

Cholesterol 164mg55%

Sodium 217mg9%

Potassium 227mg6%

Carbohydrates 5g2%

Fiber 1g4%

Sugar 2g2%

Protein 7g14%

Vitamin A 2956IU59%

Vitamin C 59mg72%

Calcium 50mg5%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.



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Author: Mabel Freeman