Shakshuka

These pan baked eggs are more than just your typical eggs brekky!
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Details
  • Serves 6
  • 14 Ingredients
  • 10 Minutes Prep
  • 20 Minutes Cook
  • Medium
Nutrition
  • Energy 935kJ
  • Fat (total) 9.8g
  • - Saturated Fat 2.2g
  • Carbohydrate (total) 15.9g
  • Fibre 8.1g
  • Sodium 442mg

Ingredients

Olive or canola oil spray

Medium onion, peeled and chopped

2 cloves garlic, peeled and chopped

200g mushrooms, sliced

1 medium red capsicum, seeded and diced

440g can salt-reduced baked beans

800g can no-added-salt diced tomatoes

1 teaspoon ground cumin

1/2 teaspoon smoked paprika

freshly ground or cracked black pepper

125g baby spinach leaves, chopped

1/2 punnet cherry tomatoes, halved

6 eggs

1/2 cup fresh Italian parsley, finely chopped, to serve

Method

  1. Spray a large frypan with oil and place on medium to high heat.
  2. Add onion and cook for 3 minutes until softened.
  3. Add garlic, mushrooms and capsicum and cook for 5 minutes.
  4. Mix through baked beans, canned tomatoes, cumin, paprika and pepper.
  5. Increase heat and to bring to the boil then simmer for 5 minutes until slightly thickened.
  6. Add spinach leaves and gently mix until they start to wilt; sprinkle over cherry tomatoes.
  7. Using a spoon, create 6 little wells, then crack each egg into a well.  Cover pan with lid and cook until whites are firm and yolks are just set, about 5 minutes.
  8. Remove from heat, top with parsley and serve immediately.

Dietitian Notes / Recipe Tips

To help balance your meal consider serving with a wholegrain slice of toast.

Don’t forget eggs aren’t just for breakfast, this recipe could be used for lunch or dinner.

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Provider Acknowledgement

Recipe and image reproduced with permission from LiveLighter livelighter.com.au

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