The Best Mexican Baked Eggs Recipe June 24, 2013 recipes, weight management 2 Comments The Best Mexican Baked Eggs Recipe Traditional Shakshuka found whilst traveling in the middle east! As winter kicks in here in Australia I keep being asked for quick warm meals that will hit the spot after a long day at work. Given I am slightly obsessed with breakfast food, I somehow seem to find a way of bringing what traditionally would be found in Western countries as a breakfast menu item into the dinner menu list (sorry, can’t help myself!). So today I thought I would share with you a really really really simple Shakshuka recipe, or as some would call it, Mexican baked eggs, or you may have even seen it written down as Turkish baked eggs here in Australia. Baked eggs you may find out at a cafe As you can see, clearly a few different nations are trying to claim it as their own (and who knows, maybe with their own slight variations on the spice mix they really can!). As per usual, I like to make suggestions that are high in protein and fibre so that you will feel full for hours, and from not too many calories…and as you will see from this recipe, we have another winner in my eyes! I have come up with my own twist, being a Mexican food lover, and thought I would share my recipe for Mexican chilli bean baked eggs (although there is actually no baking involved!). This recipe is easy, tasty and filling, so gets a 3/3 in my eyes. I usually do this by feel so would suggest that if you have different flavour preferences, simply play around with this recipe and you will be sure to find a mix that works for you. Travelling Dietitians Mexican Chilli Bean Baked Eggs Travelling Dietitian Healthy Meal Serves 1 (simply multiply this recipe and use a larger fry pan if you want to make for more than 1 person at a time): Ingredients: 2 whole eggs 1 medium tomato, diced into large squares ¼ red onion sliced thinly ¼ medium red capsicum, cut into thin small slices 2 tbsp reduced salt tomato paste 100g canned diced tomatoes 50g canned black beans, drained Herbs and spices: ½ small red chilli ½ tsp chilli paste 1 tsp crushed garlic or 2 cloves fresh garlic 2 tbsp chopped fresh chives ½ tsp turmeric ½ tsp paprika Sea salt and pepper to taste A couple variations on ingredients to play with what I had at home, you can do this too! Method: Dice red onion, red capsicum, fresh tomato and chilli. Drain black beans from can. Heat non stick fry pan, add onion and cook for 1 minute or until softened slightly. Add chilli paste and garlic and mix through onion. Add red capsicum, let cook for an additional minute. Add fresh tomato, cook for 30 seconds. Pour over the top of the mixture in the pan- black beans, canned tomato and tomato paste. Mix all ingredients and add dry herbs (turmeric, paprika, fresh chives, and chilli (if desired). Let cook for 30 seconds. Create 2 holes in the mixture to crack the eggs into (make sure the yolk does not run). Allow to sit and cook for a further few minutes until the egg white is hard and the yolk is to your desired consistency. Once done remove pan from heat and sprinkle with salt and pepper to taste. Consume immediately directly from the pan. – Some people may enjoy dipping a slice of warm wholegrain sourdough bread into the mixture as well. Nutritional information per serve: kJ Protein Fat Saturated Fat Carbs Sugar Fibre Sodium Calcium Iron 1,350kJ 23.7g 10g 3.2g 26.7g 16.6g 14.1g 523mg 194mg 7.1mg As an extra note- this recipe is particularly high in iron seeing as men are aiming for around 8mg a day, and women 18mg. It also provides around 50% of your fibre requirements, and as much protein as approximately 120g of chicken breast. The sugars are predominantly coming from the tomatoes, which are naturally occurring, and the fats are naturally in the eggs, and are not of concern, being almost all heart healthy ones. The eggs also provide a plethora of vitamins and minerals of value to your overall wellbeing…not bad hey? So there you have it, a simple, breakfast, lunch, or dinner for these colder months.. By playing around with the spices and vegetables you can make an array of different cuisines all from the same base recipe…so don’t be scared, just have fun with it! Do you have any suggestions for me or the other readers on your versions of this dish? I would love to hear them! For now, The Travelling Dietitian x 2 Responses Brett Parker June 27, 2013 Naughty Dietitian! Using a fish chopping board to cut up veggies! tsk tsk! Recipe’s not too bad though…… 🙂 Log in to Reply Travelling Dietitian June 27, 2013 haha I wouldnt have even known..seriously?! Log in to Reply Leave a Reply Cancel ReplyYou must be logged in to post a comment.