Shakshuka (Eggs Poached in Spiced Tomato-Pepper Sauce)
This North African and Middle Eastern dish is rich in protein from the eggs, along with vitamin C and antioxidants like lycopene from the tomato base.
- Total time
- 25 min
- Serves
- 2
- Calories
- 260 kcal
- Ingredients
- 13
Ingredients
For 2 servings
Tick items off as you gather them.
Method
Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper, and cook for 5 to 6 minutes until softened.
Add the garlic and cook for 1 minute until fragrant.
Stir in the cumin, paprika, and chili flakes if using, and cook for 30 seconds.
Add the chopped tomatoes and simmer for 10 to 12 minutes, stirring occasionally, until the sauce thickens slightly.
Season the sauce with salt and pepper.
Use a spoon to make 4 small wells in the sauce. Crack an egg into each well.
Cover the skillet and cook for 5 to 7 minutes, until the egg whites are set and the yolks are cooked to your preference.
Garnish with fresh parsley or cilantro and feta if using. Serve warm, directly from the pan.
Why it can fit a PCOS-friendly week
This North African and Middle Eastern dish is rich in protein from the eggs, along with vitamin C and antioxidants like lycopene from the tomato base. The peppers and onions add fibre and vitamin C, which can help support the absorption of iron from the eggs and spices. This combination fits well into a balanced breakfast pattern that offers protein and vegetables together, rather than a carbohydrate-only start to the day.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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