Shakshuksa

​Time: 45minutes Ingredients: 2 red onions, diced 4 garlic cloves, minced 2 tablespoons olive oil 3 capsicums, tri-coloured, diced 2 cans (400g) peeled plum tomatoes 1 teaspoon ground cumin ½ teaspoon paprika ½ teaspoon red pepper flakes ½ teaspoon black pepper ¼ teaspoon salt 4 eggs ¼ cup reduced-fat feta, crumbled 2 tablespoons chopped Italian parsley 8 slices wholemeal bread or 4 pieces pita bread, toasted

Preparation:

• Heat oil in a large non-stick pan over medium heat. Add onions and garlic. Cook for 5 minutes, or until the onions have softened slightly, stirring regularly.
• Add diced capsicums onto pan. Sprinkle over the cumin, paprika and red pepper flakes. Cook for 10-15 minutes, or until soft and sticky. 
• Pour in the canned tomatoes, breaking the tomatoes up with the back of a wooden spoon. Season with a little salt and black pepper. Stir well, then turn the heat down to low and leave to bubble away for 10 minutes or until thickened and reduced.
• Spread the tomato mixture out evenly on the pan. Using the back of a spoon, make 4 wells in the sauce and crack an egg into each well. Cover the pan and cook for 5 minutes, until the eggs whites are set, or the eggs done to your liking.
• Top with crumbled feta and Italian parsley. Season with more black pepper and red pepper flakes as desired. Serve with toasted wholemeal or pita bread on the side.

Healthy Tips:

• Choosing wholemeal bread over pita bread will lower your sodium intake
• Swap feta cheese with low-fat yoghurt for a lower sodium option
• Stir in a handful of baby spinach for a boost of fibre
• Add in 1 can of chickpeas or cannellini beans for added protein

Nutrition Facts: