NUTRITION PROFILE:
Low Calorie
| High Fiber
| Low Sat Fat
| Heart Healthy
Fragrant vegetable stews are common around the Mediterranean. This streamlined version is flavored with a North African spice blend and simplified with the use of precut, frozen bell peppers and onions.
Makes 2 servings, 2 cups stew plus 1 egg each
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
1 teaspoon extra-virgin olive oil
1 1/2 cups frozen bell pepper and onion mix
1/2 teaspoon coriander seeds
1/4 teaspoon caraway seeds
Pinch of salt
1/8 teaspoon paprika, plus more for sprinkling
1/8 teaspoon cayenne pepper
2 cloves garlic, minced
1 14-ounce can diced tomatoes
1 8-ounce can chickpeas, rinsed
Freshly ground pepper to taste
2 large eggs
1. Heat oil in a large nonstick skillet over medium-high heat. Add pepper and onion mix; cook, stirring occasionally, until most of the liquid has evaporated, 3 to 5 minutes.
2. Meanwhile, coarsely grind coriander seeds, caraway seeds and salt in a spice grinder, dry blender or mortar and pestle. Transfer to a small bowl and stir in paprika and cayenne.
3. Add garlic and the spice mixture to the skillet; cook, stirring, for 30 seconds. Add tomatoes and chickpeas; bring to a simmer. Reduce heat to medium and cook at a lively simmer until slightly thickened, 8 to 12 minutes. Season with pepper.
4. Break eggs into separate halves of the pan, taking care not to break the yolks. Reduce heat to medium-low, cover and cook until the eggs are set, 5 to 7 minutes. Sprinkle the eggs with paprika.
NUTRITION INFORMATION: Per serving: 259 calories; 9 g fat (2 g sat, 4 g mono); 212 mg cholesterol; 43 g carbohydrate; 13 g protein; 7 g fiber; 564 mg sodium; 231 mg potassium.
Nutrition bonus: Vitamin A (58% daily value), Vitamin C (53% dv), Selenium (27% dv), Folate (19% dv), Iron (17% dv).
2 Carbohydrate Servings
Exchanges: 1 starch, 2 1/2 vegetable, 1 medium-fat meat
MAKE AHEAD TIP: Prepare through Step 3. Cover and refrigerate for up to 2 days.
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