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Mediterranean Baked Eggs with Harissa

Mediterranean Baked Eggs with Harissa
Home » Low Carb Lifestyle » Low Carb Breakfast » Mediterranean Baked Eggs

Eggs are a great source of nutrition, one large egg containing 6 grams of protein and an array of vitamins and minerals.  This wonderful rendition of  a North African version of ratatouille, called Shakshuka (aka Chakchouka), is a perfect one-pot dish for any meal…breakfast, lunch or dinner.

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Slow carb Shakshouka
Slow carb Shakshouka

Mediterranean Baked Eggs vs. Shakshouka (aka Chakchouka)?

There are a number of versions of this type of egg dish, from the Latin American Huevos Rancheros to the Tunisian Shakshouka.  The Tunisian version of this egg and vegetable dish is traditionally served in a cast iron pan with crusty bread to mop up the sauce.  

The recipe below started with the vegetables that I had on hand, then added harissa and cumin as the primary spices, and baked the eggs in the simmering ragout in a hot oven.

There are endless variations to this dish, depending on the vegetables and spices you like.  My family was quite pleased with this version, which I am calling  Mediterranean Baked Eggs.

Mediterranean Baked Eggs

Mediterranean Baked Eggs for Dinner
Mediterranean Baked Eggs for Dinner

Other Easy Egg Recipes for Breakfast, Lunch or Dinner

Like many of you, I enjoy eggs for dinner almost as often as for breakfast! Here are a few of my favorites:

Low Carb Baked Eggs with Chile Verde Sauce

Low carb Mexican baked eggs in chile verde sauce, still in skillet
Mexican baked eggs in chile verde sauce

Low Carb Chorizo and Eggs

Low Carb Dinner of Chorizo and Eggs
Low Carb Dinner of Chorizo and Eggs

Swiss Chard with Nested Eggs

Swiss chard with nested eggs
Swiss chard with nested eggs

Mediterranean Baked Eggs

Low Carb Dinner of Chorizo and Eggs
This is a dish of baked eggs in a tomato-onion ragu, a version of the North African dish known as Shakshuka. It is easy and works well for breakfast, lunch or dinner!
5 from 1 vote
Prep Time 15 mins
Cook Time 20 mins
Servings 4
Calories 176
Author dorothy stainbrook

Equipment

  • 8 inch (or larger) skillet
  • Knife for chopping

Ingredients

  • 2 Tablespoons Olive oil
  • 1/2 Large onion chopped
  • 3-4 cloves garlic
  • 7-8 oz. can roasted peppers
  • 5-6 mushrooms sliced
  • 8 oz can diced tomatoes
  • 2 Teaspoons ground cumin
  • 1 Tablespoon harissa sauce
  • 2 Tablespoons fresh parsley chopped
  • 4 large eggs
  • Salt & Pepper to taste

Instructions
 

  • Preheat oven to 400° F.
  • In a large (about 8 inch) cast iron skillet, heat oil over medium-high heat. Add onions and cook until softened and caramelized, about 5 minutes.
  • Add garlic and cook for about 30 seconds. Add roasted peppers, mushrooms and tomatoes and cook until soft and thoroughly mixed in with onions. Add cumin and harissa and simmer everything together 5-10 minutes
  • Remove pan from heat and stir in parsley. Taste and season with salt and more harissa, if desired.
  • Spread the tomato mixture evenly over the bottom of the cast iron pan.
  • Make 4 shallow wells in the mixture and gently crack 1 egg into each well, being careful not to break yolks. Season to taste with salt and pepper
  • Bake for 10 to 12 minutes, until eggs are barely set. Eggs can overcook quickly so check them often and remove from oven when they still look a little underdone as they will continue to cook in the hot mixture (known as a ragout).
  • Sprinkle with parsley if desired and serve immediately

Nutrition

Calories: 176kcalCarbohydrates: 9gProtein: 9gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 186mgSodium: 886mgPotassium: 396mgFiber: 2gSugar: 3gVitamin A: 633IUVitamin C: 32mgCalcium: 85mgIron: 3mg
Did you make this recipe?If you tried this recipe, please give it a 5-star rating! To do this, just click on the stars above. And don’t forget to tag me at @dorothy_stainbrook_heathglen, if you share a picture on Instagram! You can also tag me at #heathglen!

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Although I am not currently taking clients for diet & health coaching, I have been a coach for many years with the online service called coach.me. It is a great platform for all kinds of coaching – anything from specific diets, writing a blog, getting up early, or getting rid of that pesky procrastination.  

There are some wonderful coaches and the testimonials will tell you what you need to know.  Contact me at dsheathglen@gmail.com to get a referral to some of the tested, experienced online coaches on Coach.me

If you’d like to start with a plan for a low carb or keto lifestyle, check out this detailed guide in ebook form. It may be all you need to lose weight on this lifestyle. Or it may be used as a supplement to one-to-one coaching.

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