Easy shakshuka

Photographer: HFG staff

Shakshuka is a North African dish comprised of a tomato-based stew made with onions, garlic and peppers, with eggs poached on top. This recipe is easy on the calories with a slight chilli heat.

Serves: 2

Time to make: 35 mins

Hands-on time: 10 mins

Ingredients

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Spray oil
1 onion, sliced
1 red capsicum, deseeded and sliced
1 yellow capsicum, deseeded and sliced
2 cloves garlic, finely chopped or grated
½ teaspoon ground cumin
¼ teaspoon mild chilli powder
400g can chopped tomatoes or cherry tomatoes
Pinch granulated sweetener
1 teaspoon lemon juice
6 cups (100g)spinach
Handful chopped fresh parsley or coriandercilantroX
4 medium eggs

Instructions

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1 Spray a large non-stick frying pan with oil and set over a medium heat. Add the onion and peppers and cook for 4–5 min until they have started to soften. Add the garlic and continue cooking for 4–5 min. Add the cumin and chilli powder and stir for 1 min or so, then stir in the tomatoes, sweetener and lemon juice. Cook for about 2 min, stirring occasionally.

2 Stir in the spinach, then turn the heat down to low, cover and cook for 5 min. Season with black pepper.

3 Sprinkle half the parsley or coriander over the tomato mixture, then make 4 wells in the mix and crack an egg into each one. Sprinkle the eggs with pepper, cover with a lid or foil and simmer over a low heat for 8–10 min if you like your eggs runny, or a bit longer if you prefer them firmer.

4 Remove from the heat, sprinkle with the remaining parsley or coriander and serve.

HFG tip

Serve it with some new potatoes and green vegetables or just on its own as a light meal.

Nutrition Info (per serve)

Calories 277 cal

Kilojoules 1159 kJ

Protein 18 g

Total fat 10 g

Saturated fat 2.7 g

Carbohydrates 22 g

Sugar 19 g

Dietary fibre 8 g

Sodium 197 mg

Calcium 182 mg

Iron 5.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.