Healthy Recipe: Poached Eggs in Spicy Tomato Sauce

Shakshuka with Poached Eggs

Recipe by Jackie Newgent, RDN, CDN | Photo by Erin Kunkel

This egg dish, known as shakshuka in the Middle East, is true comfort food—tender braised veggies, with eggs cracked straight into the skillet. It’s saucy, spicy, and absolutely sumptuous, and it just happens to be vegetarian. Slip in some chard or spinach for an added dose of veggies. But the best part? Sopping up all of those delicious juices with thick slices of whole-grain sourdough or pita bread.

Hint: If you prefer a little more or less spiciness, adjust the cayenne.

Ingredients

1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 large red onion, roughly diced
1 green or red bell pepper, seeded and diced
3 large cloves garlic, minced
1 can (28 oz/875 g) crushed roasted tomatoes
3 cups (3 oz/90 g) packed chopped chard leaves or baby spinach
¼ teaspoon ground cayenne pepper, or to taste (see note)
¼ teaspoon ground sweet paprika
¼ teaspoon ground cinnamon
¼ teaspoon ground cumin
Salt and freshly ground black pepper
6 large eggs
¼ cup (1/3 oz/10 g) fresh flat-leaf parsley leaves
Added sugar 0 grams

Instructions

In a large cast iron skillet (about 12 inches/30 cm) over medium heat, warm the olive oil. Add the red onion and bell pepper and sauté until soft, about 8 minutes. Add the garlic and stir until fragrant, 1 minute.

Stir in the tomatoes with their juices, chard, cayenne, paprika, cinnamon, and cumin and cook, uncovered and stirring occasionally, until the mixture is thickened, 12 minutes. Taste and season with salt if necessary. (If you use regular roasted tomatoes, they may contain enough salt already.)

Use the back of a spoon to make 6 indentations in the tomato mixture. Crack the eggs directly into the indentations. Cover and cook until the eggs are gently poached, about 3 to 4 minutes. Uncover and cook to your desired doneness, 3 to 4 minutes longer. Sprinkle the eggs with a pinch of salt and grind with pepper. Let stand for 5 minutes to complete the cooking process.

Sprinkle the shakshuka with the parsley. Carefully spoon the braised vegetables and eggs from the hot skillet into bowls and serve warm.

Makes 4 servings
Serving size: ¼ skillet

Nutrition Facts (per serving)

Calories 197
Protein 12 g
Carbs 11 g
Fiber 4 g
Fat 12 g
Sat fat 3 g
Sugar 6 g
Sodium 248 mg