The 5-2 Challenge. Some Like It Hot. Shakshuka. Moroccan Eggs in a Spicy Tomato Sauce.

Shakshuka Eggs

Hot spicy food seems to satisfy me most on fast days. When I’m distracted by a rumbling stomach I also know I can  count on the protein hit of a humble egg to keep my hunger pangs at bay. After six weeks I think I may have stumbled across the perfect 5-2 fasting meal. Shakshuka. A Moroccan institution. Eggs cooked in a rich and spicy harissa infused  tomato sauce. Deliciously filling. Incredibly versatile and easy to prepare.  It can be eaten at any time of day. Breakfast, lunch or dinner and any time between.

For a quick fast day meal the spicy tomato sauce can be prepared in advance. All that remains to do  is to apportion the sauce into individual ramekins, add cracked eggs and bake in an oven. When served, the eggs should still be runny so that the yolks mingle with the spicy sauce. I must confess that mine were a little overcooked as I became engrossed in a telephone conversation and lost track of the time. No matter they still were delicious. Unbelievably rich and satisfying for a mere 165 calories.  To be honest I would gladly demolish the spicy tomato sauce on its own.

Which is exactly what I did for dinner. With a few slices of pan-fried chorizo on the side. All within my fast day 500 calorie allowance. Meanwhile my family were treated to a more substantial meal. An impromptu spicy chorizo and tomato pasta. The star of the show? That amazing spicy tomato sauce.

Breakfast
1 cup  tea
2
Lunch
Moroccan Shakshuka With Egg
165
Mid Afternoon
2 small mandarins
80
Dinner
Moroccan Shakshuka Sauce
91
50 g Grilled Chorizo
156
1 cup tea
2
Total Calories
496

Shakshuka

Shakshuka. Moroccan Eggs in a Spicy Tomato Sauce
Serves 6 (165 calories per serve -91 calories for sauce add 75 calories for each egg)

3 red capsicums, roasted in a hot oven until skin blistered and charred, deseeded, peeled and sliced  when cool (180 calories)
1 tablespoon olive oil (120 calories)
1 onion, diced (30 calories)
400g canned tomatoes, chopped (32 calories)
2 tomatoes, peeled and diced (44 calories)
1 tablespoon tomato paste (13 calories)
1 tablespoon fresh harissa  paste  (recipe follows) (65 calories)
1 teaspoon ground cumin (8 calories)
1 teaspoon paprika (8 calories)
1 teaspoon of fresh ginger, grated (3 calories)
2 tablespoons fresh parsley, chopped (2 calories)
2 tablespoons fresh coriander or mint or a combination of both, chopped (2 calories)
2 teaspoons honey (40 calories)
1 tablespoon red wine or cider vinegar (1 calorie)
sea salt and black pepper

6 free range eggs
coriander and mint leaves, to serve

To Make the Sauce

IN A WOK or wide frying pan, heat the olive oil over medium high heat.
ADD the onions and cook for 5 minutes, until soft and translucent.
ADD the  harissa and tomato pastes, ginger, cumin and paprika. Cook, stirring constantly, until fragrant.
DEGLAZE the pan a little with the honey and vinegar.
STIR through the  roasted and sliced capsicum and fresh chopped herbs.
ADD both the  canned and fresh tomatoes and 150 mls water. Simmer for 10 to 15 minutes until thick and saucy. Add more water if necessary to achieve a good consistency.  Season with sea salt and pepper to taste.

When Ready to Serve

PREHEAT oven to 180 C.
DIVIDE the sauce among 6 oven-proof ramekins. Set the ramekins on a baking tray.
CRACK an egg into the center of each ramekin. It helps to use the back of a wooden spoon to make an indentation in the sauce as you do this.
BAKE until the eggs are cooked to your liking, basting the whites with some of the sauce midway during baking, about 10 to 15 minutes.
SERVE hot straight out of the oven with a scattering of fresh herbs.

Fresh Harissa Paste

Makes 2-3 tablespoons (approximately 65 calories per tablespoon)

4 long fresh red chillies (16 calories)
2 garlic cloves, crushed (8 calories)
1 teaspoon salt
1 teaspoon ground cumin (8 calories)
1 teaspoon ground coriander (8 calories)
1 tablespoon olive oil (120 calories)

HALVE chillies and finely chop.
COMBINE chilli, garlic, salt, cumin, coriander, and olive oil in a mortar and use a pestle to pound until a smooth paste forms.

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6 Responses to The 5-2 Challenge. Some Like It Hot. Shakshuka. Moroccan Eggs in a Spicy Tomato Sauce.

  1. I’m working on the perfect shakshuka recipe myself so will check out yours too! It’s such a great way to start off the day!

    • There are a lot of different versions out there. I love home made harissa so mine is based around that. I’ll be interested to see what you come up with. Interestingly the Italian version of this dish is known as ‘eggs in purgatory’.

  2. Hello from round the corner. I just recognised you for a Best Moment Award – see http://rubytheblacklabrador.wordpress.com/2013/05/11/best-moment-award/ 🙂

    • Thank You Ruby. That is so very kind of you. I have been in stitches reading about your escapades. I had no idea you are so mischievous. You have always seemed so well behaved at touch football. Love your blog. Go easy on your owner.

  3. I just found your lovely blog through Ruby the Black Labrador. 🙂

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