calorie controlled cooking spray (I used Fry Light)
1/2 teaspoon cumin seeds
1/2 teaspoon fennel seeds
3 cloves garlic (peeled and minced)
1 red chilli (deseeded and finely chopped)
1 1/2 teaspoons hot smoked paprika
1 red pepper (deseeded and diced)
1 yellow pepper (deseeded and diced)
zest of 1 lemon
2 x 400g tins of chopped tomatoes
1 x 400g mixed beans (drained)
100g fresh spinach leaves (roughly chopped)
4 large free-range eggs
50g Feta cheese, crumbled
fresh coriander (cilantro), roughly chopped
A tasty North African and Middle Eastern breakfast dish, Shakshuka is a one-pot pan of deliciousness with tomatoes and eggs being the main protagonists. (This recipe is a low fat, vegetarian and is packed with protein - it comes in at only 256 calories per serving and 5 Weight Watchers smart points per serving. Adapted from WW Magazine March 2016)
Spray the frying pan with the calorie controlled spray to cover the base and fry the onion with the cumin and fennel seeds over a medium heat for about 10 minutes, or until the onion is soft. If the onions start to burn or the pan becomes too dry, add some water.
Add the garlic and chilli and cook for a further 2 to 3 minutes, then add the smoked paprika and peppers and fry until the peppers are just soft.
Stir in the lemon zest and the tinned tomatoes and simmer for 5 minutes.
Add the mixed beans and the spinach leaves, season with salt and cracked black pepper to taste and bring to the boil for 5 minutes before reducing the heat.
Make 4 wells in the tomato and bean sauce and crack an egg into each well; Cook for 5 to 7 minutes uncovered and then 2 to 3 minutes covered until the egg whites have set but the egg yolks are still runny.
Serve with the crumbled feta cheese scattered over the top along with the chopped fresh coriander.