Shakshouka

Aim: An indulgent tasting brunch (or lunch or dinner!!), that packs a mean protein and vitamin hit!

 

Title: Easy Shakshouka (Serves 4)

 

Per Serving:

Based on average nutritional values of ingredients. Actual values will vary.

Protein: 23g

Fat: 12g

Carbs: 17g

Kcal: 268

 

Introduction:

Whether it be breakfast or brunch, the first meal of the day is my favourite. Is there anything better than a hearty brunch with friends on a weekend morning?! Or a weekday morning, if you are feeling particularly extravagant!!

 

Even if you are restricting your calorie intake, there is no reason to miss out on this treat. This hearty low calorie brunch recipe packs a mean micronutrient and protein punch – and given the evidence that increasing the proportion of protein in your diet during caloric restriction promotes the retention of lean mass and loss of fat mass (particularly when coupled with exercise), it is not one to be overlooked.

 

Important for any athlete, but potentially of particular importance for those consuming fewer calories, this dish sets you on your way to hitting your vitamin B1, vitamin B5, chromium, magnesium and phosphorous goals for the day – supporting your ability to metabolise macronutrients and produce energy effectively. And of course there is also the benefit of all the other vitamins and minerals that eating the rainbow of vegetables in this dish provides.

 

Enjoy!  

 

Cooking time:

  • 5-10 mins prep

  • 35 mins cooking time 

 

Ingredients:

  • ½ tsp cumin seeds

  • 1 tsp olive oil

  • 2 red onions, chopped

  • 1 red pepper, chopped

  • 1 yellow pepper, chopped

  • 1 orange pepper, chopped

  • 1 green pepper, chopped

  • 2 bay leaves

  • 2 tbsp fresh coriander, chopped

  • ¼ tsp paprika

  • 1 x 400g tin tomatoes

  • 2 generous handfuls spinach

  • Salt and pepper

  • 8 medium eggs

  • 120g quark

  • 1 lemon, quartered

 

Method:

  • Preheat the oven to 180°c

  • Dry fry the cumin seeds in a large deep frying pan over a high heat, for 2 mins or until you can smell the aroma from the seeds.

  • Add the olive oil and chopped onions and sauté until the onions are soft.

  • Add the peppers, bay leaves, coriander and paprika and continue to sauté until all vegetables are soft.

  • Add the tomatoes and spinach, season with salt and pepper, reduce the heat and simmer for 10-15 mins, until the sauce is reduced and thick.

  • Transfer to an ovenproof dish, make 8 gaps in the mixture and crack one egg into each.

  • Cook in the oven until the eggs have just set (you want to retain a lovely runny yolk!).

  • Serve, topping each serving with the quark, a lemon quarter, and a generous pinch of salt and pepper.

Variations to consider:​

  • If you are looking for a higher fat content, cook the vegetables in a larger amount of olive oil, or butter and olive oil. You could also consider serving with a side of Greek yoghurt instead of quark, or sprinkling with nuts or seeds. Almonds in particular would add a nutritional powerhouse, serving up riboflavin, vitamin E, magnesium and manganese alongside the healthy dose of fats.

  • To increase the carbohydrate content, serve with wholegrain bread or brown rice (these options also provide an added dose of fibre, and various vitamins and minerals)

  • To add more protein, consider adding 50-100g cooked chicken per person – the chicken can be added into the cooking dish at the same time as the tomatoes.

© 2020 by Sinead Roberts
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