Basic Shashuka

Basic Shashuka

Originating in Tunisia and Morocco, this dish of poached eggs in a flavorful cumin-spiced tomato sauce is served as breakfast throughout the Middle East; makes a hearty lunch or dinner, too.

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Serves:
4

Ingredients

  • 2 tsp olive oil
  • 1 small onion, chopped
  • 4 garlic cloves, minced
  • 1 28-ounce can low-sodium crushed tomatoes
  • 1 tsp ground cumin
  • 1 tsp paprika, smoked or sweet
  • ¼ tsp chili powder
  • 8 eggs
  • Black pepper to taste
  • Salt to taste (optional)



Method

  1. Heat oil in large sauté pan or cast-iron skillet over medium heat. Add onions and cook for 5 minutes or until softened, stirring occasionally. Add garlic and cook for 2 minutes or until golden, stirring occasionally.
  2. Add tomatoes and spices; stir until well blended. Reduce heat to a low boil then cover and simmer for 10 minutes.
  3. Remove cover and allow sauce to simmer for more 5 minutes or until sauce thickens, stirring occasionally.
  4. Make evenly spaced wells in the sauce for the eggs to cook. Crack the eggs into the wells and sprinkle lightly with black pepper and salt, if desired.
  5. Cover and simmer for 5-10 minutes, depending on desired doneness of eggs. Serve in a wide, shallow bowl with your favorite crusty bread.
Per 2 eggs: 260 calories, 17g protein, 17g carbohydrate (4g fiber), 14g fat (4g sat, 10g mono/poly), 350mg sodium

Per 1 egg:
130 calories, 8g protein, 8g carbohydrate (2g fiber), 7g fat (2g sat, 5g mono/poly), 175mg sodium 


Seasoned Cook
Make your own version by adding chopped vegetables such as dark leafy greens, mushrooms, eggplant, zucchini, bell peppers and fresh tomatoes.Garnish options include fresh herbs such as basil, parsley, oregano and/or cheese such as feta or goat.