Department of Health & Human Services
Premiers Active April

Recipe of the Week: Shakshuka (pan baked eggs)

Warm up your Autumn mornings with this fresh take on baked eggs. Incorporating in-season produce such as tomatoes and mushrooms, this vegetarian and gluten-free recipe is sure to become your new go-to for a nutritious family breakfast.

Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 6

Ingredients

  • ShakshukaOlive or canola oil spray
  • Medium onion, peeled and chopped
  • 2 cloves garlic, peeled and chopped
  • 200g mushrooms, sliced
  • 1 medium capsicum, seeded and diced
  • 440g can salt-reduced baked beans
  • 800g can no-added-salt diced tomatoes
  • 1 tsp ground cumin
  • 1/2 tsp 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

Cooking 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 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 an egg into each 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.

Variation

For extra heat, add 2 – 3 chopped green chillies or jalapeños when adding canned tomatoes.

Nutrition information

per serve per 100g
Energy 935 kJ 259 kJ
Protein 14.2 g 3.9 g
Fat, total 9.8 g 2.7 g
— saturated 2.2 g 0.6 g
Carbohydrate 15.9 g 4.4 g
— sugars 9.8 g 2.7 g
Sodium 441.8 mg 122.3 mg
Fibre 8.1 g 2.2 g

 

Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:09 pm

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