Shakshuka: Barefoot In The Kitchen
This breakfast shakshuka will be a revelation. It’s easy to prepare, delicious, filling and free from carbohydrates. It is also gluten, grain and diary-free. (Serves 2). To add more protein, simply chop up any meat that might be leftover from the previous evening’s braai and add it to the tomato mix. This way, you can ensure that no food is wasted. For this recipe, chicken works as well as beef.
Ingredients for the shakshuka:
- 1 large onion, diced
- 1 large red pepper, diced
- 1 tbsp coconut oil
- 3 cloves of garlic, freshly crushed
- 1 tsp ground cumin
- 1 tsp sweet paprika
- 300 ml jar of tomato passata, or a 400 g tin of chopped tomatoes
- 1/2 tsp sugar
- 4 eggs
- 1/3 cup fresh coriander leaves, chopped
Method of preparation:
1. Fry the onion and chopped pepper in coconut oil until soft; then add the crushed garlic and spiced, and fry for a further 2 minutes.
2. Add the passata or chopped tomatoes, sugar and salt, and let it all simmer together for 10 minutes on medium heat.
3. Now transfer the spiced tomato sauce to a fairly deep baking dish; break the eggs into the sauce, taking care not to break the yolks.
4. Place the dish in a 180 C preheated oven and bake for 10 minutes. Remove the dish from the oven; sprinkle the eggs with black pepper and chopped coriander before serving.
Eggs are an excellent source of inexpensive complete protein. They are also high in selenium, vitamin D, B12, biotin and minerals such as zinc and iron. Click here to find out how you can lower your risk of diabetes by eating more eggs.
Tomatoes are rich in vitamin C and A, both of which fight infection and are essential for immune health. Tomatoes are also famously high high in lycopene, which protects our skin from ultraviolet damage and oxidative stress, and reduces the risk of osteoporosis. Try to include cooked tomatoes in your diet frequently, as the lycopene content increases with cooking. Click here to find out more benefits of tomatoes and why you really should include this vegetable in your diet more often.