As promised I am back again to show you another recipe that I have come to love. Some of you may recognise the term ‘turkish baked eggs’ which is often found on the menu at breakfast time throughout trendy cafes in our country. I have come to know this dish as “shakshuka” a typical middle eastern dish that is consumed for any meal of the day, and definitely hits the spot.

Cafe style shakshuka

I have come up with my own twist, being a Mexican food lover, and thought I would share my recipe for Mexican chilli bean baked eggs (although there is actually no baking involved!).

This recipe is easy, tasty and filling, so gets a 3/3 in my eyes. I usually do this by feel so would suggest that if you have different flavours to your liking, simply play around with this recipe and you will be sure to find a match that works for you.

Serves 1 (simply multiply this recipe and use a larger fry pan if you want to make for more than 1 person at a time):

Ingredients:

  • 2 small whole eggs
  • 1 medium tomato, diced into large squares
  • ¼ red onion sliced thinly
  • ¼ medium red capsicum, cut into thin small slices
  • 2 tbsp reduced salt tomato paste
  • 100g canned diced tomatoes
  • 50g canned black beans, drained

Herbs and spices:

  • ½ small red chilli
  • ½ tsp chilli paste
  • 1 tsp crushed garlic or 2 cloves fresh garlic
  • 2 tbsp chopped fresh chives, paste if fresh unavailable
  • ½ tsp turmeric
  • ½ tsp paprika
  • Sea salt (with added iodine) and pepper to taste

Method:

  1. Dice red onion, red capsicum, fresh tomato and chilli.
  2. Drain black beans from can.
  3. Heat non stick fry pan, add onion and cook for 1 minute or until softened slightly.
  4. Add chilli paste and garlic and mix through onion. Add red capsicum, let cook for an additional minute.
  5. Add fresh tomato, cook for 30 seconds.
  6. Pour over the top of the mixture in the pan- black beans, canned tomato and tomato paste. Mix all ingredients and add dry herbs (turmeric, paprika, fresh chives, and chilli (if desired). Let cook for 30 seconds.
  7. Create 2 holes in the mixture to crack the eggs into (make sure yolk does not run).
  8. Allow to sit and cook for a further few minutes until the egg white is hard and the yolk is to your desired consistency.
  9. Once done remove pan from heat and sprinkle with salt and pepper to taste.
  10. Consume immediately directly from the pan. – Some people may enjoy dipping a slice of warm wholegrain bread into the mixture as well.

Nutritional information per serve:

kJ Protein Fat Saturated Fat Carbs Sugar Fibre Sodium Calcium Iron
1,350kJ 23.7g 10g 3.2g 26.7g 16.6g 14.1g 523mg 194mg 7.1mg

Home made baked eggs- tastes yummy!

Let me know if you come up with a variation that works for you. This is definitely a staple in my home, and as you can see by the nutritional analysis, is healthy and will be sure to hit the spot.

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One Response to Dietitian Recipe: #2- Mexican baked eggs

  1. Artie says:

    I am forever indebted to you for this inoafmrtion.

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