A dash of cumin adds big flavor (and antioxidants!).
In America, eggs tend to = breakfast food. Omelets, scrambled eggs, and frittatas all scream breakfast, and what food is more alluring in the morning than a runny poached egg?
However, Mediterranean egg dishes are becoming increasingly popular in for meals at any time of day. In this episode of Eating by Heart, chef Colombe Jacobsen demonstrates how to make one of her favorite dishes: Moroccan eggs (AKA “shakshouka”). What gives this recipe its Moroccan twist is the seasoning. The Moroccan eggs recipe calls for cumin, scallions, and cilantro, all in a luscious bed of simmering tomato sauce.
You can certainly eat Moroccan eggs for breakfast or brunch, but it also makes a healthy and easy dinner. (And who doesn’t love an occasional breakfast for dinner?). Studies consistently show eggs are a healthy (and cheap!) protein, which is essential in a heart-healthy diet.
And by keeping up your protein intake, you may have an easier time managing your carb intake and sugar cravings.
In this Moroccan eggs recipe, Colombe prefers to use a cast iron skillet, because it is easy to clean, is the perfect size for four eggs, and can also be used as the serving dish. This is how shakshouka is traditionally served in Mediterranean restaurants, too. (Don’t miss these tips for cleaning your cast iron skillet when you’re done.)
For that wonderful Moroccan flavor, using fresh ground cumin is best, but pre-ground cumin will definitely do the job. (Here’s why one chef recommends grinding your own spices.) Cumin makes the dish smell and taste wonderfully earthy and rich, and cayenne pepper adds a bit of spice.
Add a dash of sea salt for flavor, but don’t overdo it. The tomatoes, cumins, scallions, and cilantro should provide plenty of flavor. This way, you can keep the sodium levels down, which is recommended for optimal heart health and to prevent high blood pressure. (Check out a cardiologist’s 7 tips for following a low-salt diet.)
One perk of this Moroccan eggs recipe is that it’s made on the stove, so you don’t have to heat up your house by turning on the oven. (However, if you want to try a similar baked version, we have a baked eggs dish that’s loaded with veggies.) With this finishing touch you will have a beautiful heart-healthy egg dish to enjoy any time of day!
- 1 (14 ounce) can canned tomatoes
- 4 organic eggs
- 6 scallions, trimmed and roughly sliced (onions or shallots are great instead)
- 4 garlic cloves, sliced or grated
- 1 ½ teaspoons ground cumin
- Pinch or two of cayenne pepper or chili flakes
- ½ teaspoon honey
- 2 tablespoons olive oil
- 3 tablespoons cilantro (rough chopped)
- Sea salt and black pepper to taste
InstructionsPour the olive oil into a small cast iron skillet over medium heat. Saute the scallions until softened, then add the garlic, cayenne and cumin. Next add the tomatoes, salt and pepper. Add the honey if the tomatoes aren't sweet enough to your taste. Simmer for 15 minutes until the mixture thickens a bit. Once mixture is heated up, crack one egg in each quarter of the skillet. Spread the whites with a fork so that they cover the surface more evenly. Simmer until the eggs are cooked to your liking, about 5 minutes will cook the eggs so that they‚Äôre still soft inside but not runny. Serve garnished with cilantro and warm whole grain bread for dipping. Serves 4
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.