MID-CALORIES: BAKED BEANS SHAKSHUKA
RANGE: MID CALORIES
TOTAL CALORIES: 657 CALORIES
SUGGESTED OPTION: BREAKFAST OR LUNCH
This is a lovely spicy (if you want it to be) breakfast, it is so delicious and so filling. for less spice, you could reduce the amount of chillies that goes in, and the eggs could even be substituted for a salt and pepper yoghurt to less calories, or for a vegan option.
BAKED BEANS SHAKSHUKA:
37g red bell pepper - 12kcal
38g green bell pepper - 8kcal
21g yellow bell pepper - 6kcal
8g pickled red chillies - 2kcal
one 410g can of baked beans - 350kcal
18g chopped shallots - 13kcal
2 eggs - 188kcal
half naan bread (100g) - 248kcal
24g pomace oil - 216kcal
21g tomato puree - 22kcal
Total beans shakshuka: 629kcal (split between 2 people: 314.5kcal each, approx. 315kcal)
Each egg: 94kcal
Each naan (100g): 248kcal
Total meal for one: 657kcal.
Sautée the shallots, chillies and bell peppers for 2 minutes with the oil, and a pinch of salt. Then add the tomato puree, sautée for another 2-3 minutes. At this point, add 2 tbsp of water to stop it form being too dry and burn. Add:
1/4 tsp minced garlic
1/4 tsp cumin
1/4 tsp smoked paprika/paprika
1/4 tsp salt
pinch of black pepper
Cook for another 2 minutes, then add beans and stir.
After about a minute or 2, make little dips in beans and break eggs into them. sprinkle some salt and black pepper on the eggs, reduce the heat to low and cover and let steam/cook until eggs cooks, maybe about 4 minutes, after which you can turn off the heat and let the residual heat continue to cook the eggs if you want it cooked for longer.
Finish with rocket and parsley.
NOTE: FOR less calories, you could substitute the naan bread for baked plantain.