Healthy Recipe of the Week

Vegetable Ragout with Eggs

Image source: https://www.curiouscuisiniere.com/chakchouka/

Ingredients

• 2 teaspoon Extra Virgin Olive Oil
• 1 cup Onion (thinly sliced)
• 1 1/2 cup Red Bell Pepper (thinly sliced)
• 3 cloves of Garlic (minced)
• 1/2 teaspoon Dried Thyme Leaves
• 1/8 teaspoon Crushed Red Pepper Flakes
• 14 ounces Diced Tomatoes
• 1/3 cup Water
• 1 1/2 cup Zucchini (sliced)
• 1 dash Ground Black Pepper
• 4 large Eggs
• 1 dash Paprika

Directions

Heat olive oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened (2 – 3 minutes). Add red bell pepper, garlic, thyme, crushed red pepper; cook, stirring often, until softened (3 – 5 minutes). Add tomatoes and water; cook, uncovered (5 minutes). Stir in zucchini and black pepper, and cook for 1 minute. Reduce heat to medium-low.

Make 4 depressions in the vegetable mixture with the back of a wooden spoon. Crack an egg into each depression, making sure not to break the yolk. Cover skillet and cook until eggs are set (4 – 8 minutes). Sprinkle eggs with paprika. Transfer an egg to each of 4 plates with a slotted spoon or egg lifter. Spoon some vegetable mixture and sauce around each egg.

Yield: 4 servings (1 cup vegetable ragout and 1 egg each serving)

Nutrition Information

Calories: 154; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 211mg; Sodium: 279mg; Carbohydrates: 14g; Fiber: 4g; Protein: 9g

Recipe Suggestion

If you prefer to make this recipe in advance, prepare the ragout the day before serving and refrigerate. Just prior to serving time, reheat the ragout and drop in the eggs (into the 4 depressions). Or if you are cooking for one or two, you can reserve a portion of the vegetable ragout to reheat and finish with the eggs on subsequent days.

Reference

Tufts University. (2014, March 13). Vegetable ragout with eggs. Health & Nutrition Letter. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/vegetable-ragout-with-eggs?MailingID=51&st=email&sc=WU20200519-ChangeYourDiet&utm_source=ActiveCampaign&utm_medium=email&utm_content=The+Power+of+Plant-Based+Proteins&utm_campaign=WU20200519-ChangeYourDiet