Nutrition with Context: Eggs
Shakshuka (Poached Eggs in Tomato Sauce) / Shakshuka (Oeufs pochés en sauce tomate)
2021-11-15
Introduction:
McGill dietetic intern Hana Baig shares a Shakshuka recipe (eggs poached in tomato sauce).
Shakshuka is an easy meal that is versatile enough to be eaten at any time of the day. This recipe is perfect for a busy weeknight or weekend brunch. The eggs are an excellent source of protein to ensure you are kept full. Enjoy with some bread for dipping.
| Préparation / Preparation: | 15 minutes + 30 minutes cooking time |
| Individual Portion |
1/4 of the recipe |
| # Portions per recipe: | 3-4 |
| INGRÉDIENTS / INGREDIENTS | Quantité / Amount | |
| Oignon, haché finement / Onion, finely chopped | 1 oignon / onion | |
| Huile d’olive / Olive Oil | 3 c. à soupe / Tbsp (45 mL) | |
| Ail, hachées finement / Garlic, finely chopped | 3 gousses / cloves | |
| Paprika doux / Sweet paprika | 1 c. à thé / Tsp (5 mL) | |
| Curcuma moulu / Ground turmeric | 1 c. à thé / Tsp (5 mL) | |
| Cumin moulu / Ground cumin | 1/2 c. à thé / Tsp (2.5 mL) | |
| Flocons de piment fort broyés / Crushed red pepper flakes | 1/4 c. à thé / Tsp (1 mL) | |
| Bouillon de poulet/légumes, faible en sodium / Chicken/vegetable broth, low sodium | 3/4 tasse / cup (180 mL) | |
| Tomates en dés, faible en sodium / Diced tomatoes, low sodium | 1 boîte / can (796 mL) | |
| Oeufs / Eggs | 4 - 6 |
|
| Fromage feta émietté / Crumbled feta cheese | 1/2 tasse / cup (125 mL) | |
| Persil plat ciselé (facultatif) / Chopped parsley (optional) | 2 c. à soupe / Tbsp (30 mL) | |
| Croûtons de pain baguette grillés et frottés à l’ail / Toasted baguette rubbed with garlic |
4 croûtons / slices | |
| Sel et poivre / Salt and pepper | Goûter / To taste | |
Recette adaptée de / recipe adapted from https://www.ricardocuisine.com/en/recipes/5721-poached-eggs-in-tomato-sauce
Hana Baig, étudiante en diététique à l’Université McGill et Théa Demmers, P. Dt., M. Sc
PREPARATION:
- In a large skillet, soften the onion in the oil. Add the garlic and spices and cook for 1 minute.
- Deglaze with the chicken broth. Add the tomatoes and bring to a boil. Season with salt and pepper. Simmer for about 20 minutes or until the sauce thickens.
- With a ladle, shape four or six wells in the tomato sauce. Break an egg in each well and sprinkle with the cheese. Cover and simmer gently for 5 to 6 minutes or until the egg white is cooked.
- Sprinkle with the parsley. Serve with toasted bread.
PRÉPARATION
- Dans une grande poêle, attendrir l’oignon dans l’huile. Ajouter l’ail, les épices et cuire 1 minute.
- Déglacer avec le bouillon de poulet. Ajouter les tomates et porter à ébullition. Saler et poivrer. Laisser mijoter environ 20 minutes ou jusqu’à ce que la sauce épaississe.
- À l’aide d’une cuillère, creuser quatre ou six puits dans la sauce tomate. Y casser les oeufs et parsemer de fromage. Couvrir et laisser mijoter doucement de 5 à 6 minutes ou jusqu’à ce que le blanc des oeufs soit cuit.
- Parsemer de persil. Servir avec les croûtons.
Links and Downloads
Nutrition Facts
CONTIENT : Oeuf, Blé, Lait, Sulfites
CONTAINS: Egg, Wheat, Milk, Sulfites
CONTAINS: Egg, Wheat, Milk, Sulfites
