SHAKSHOUKA



   CALORIE COUNT:  178

   This is a delicious feast of eggs, originally Tunisian, poached in a cumin-infused tomato 
   concasse. Studies have shown that lycopene, a potent antioxidant found in tomatoes, is 
   boosted in cooking, so you are maximising your nutritional benefit with this slow-cooked 
   sauce. The recipe here is for two, as it tends to work better when cooked in a larger pan. 
   Simply halve the quantities and use a small, heavy pan if you’re cooking for one.

   Serves two

   Ingredients:

   1½ tsps olive oil
   ½ medium onion, peeled and diced
   1 garlic clove, peeled and crushed
   1 medium red pepper, chopped
   1 400g tin chopped tomatoes
   1 Tbs tomato purée
    ½ tsp paprika
    ½ tsp  chilli powder (mild)
    ½ tsp ground cumin
    pinch of cayenne pepper
    salt and pepper
    2 eggs
    1 Tbs fresh parsley, chopped

     Preparation:

  • Heat a medium-sized sauté  pan and warm the olive oil. 
  • Add chopped onion and sauté  for a few minutes until it begins to soften. 
  • Add garlic and chopped pepper, then cook for 5-7 minutes over a medium  heat until softened. 
  • Stir in the tomatoes and tomato purée, together with the spices, and simmer for a further 5-7 minutes until it starts to reduce. 
  • Season, then crack the eggs directly  over the tomato mixture. 
  • Cover and cook for 10 minutes, or until the egg whites are firm, the yolks still runny and the sauce has slightly reduced. 
  • Garnish with flurries of chopped parsley.

     This breakfast provides double the recommended daily amount of vitamin C.

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