Lighter shakshuska
A super-simple, high-protein and low-calorie egg dish that can be eaten at any time of day.
Each serving provides 305 kcal, 20g protein, 21.5g carbohydrate (of which 20g sugars), 14g fat (of which 3g saturates), 6g fibre and 0.5g salt.
Ingredients
- 1 tsp vegetable oil
- 1 small onion (75g/2½oz peeled weight), thinly sliced
- 1 garlic clove, finely chopped
- ½ red pepper (75g/2½oz), roughly chopped
- pinch smoked paprika
- 300g/10½oz tinned chopped tomatoes
- 1 level tbsp tomato purée
- 2 medium free-range eggs
- handful fresh parsley, chopped
- salt and freshly ground black pepper, to taste
Method
Preheat the oven to 200C/180C Fan/Gas 6.
Heat the oil in a small ovenproof frying pan over a medium heat. Add the onion and fry for 4–5 minutes, or until soft. Add the garlic, red pepper and paprika and cook for 2 minutes. Add the tomatoes and tomato purée and season to taste. Cook over a medium–low heat for 10–15 minutes, or until the mixture begins to thicken.
Using the back of a tablespoon, make two wells in the tomato mixture and break an egg into each one. Transfer the pan to the oven for 10 minutes, or until the eggs have just set but the yolks are still runny. Serve immediately.
Recipe Tips
For a 400-calorie dinner, add 75g/2½oz drained tinned chickpeas to the tomatoes when cooking.