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Moroccan Eggs

Video Description

In the Eating by Heart series, chef Colombe Jacobsen will be your guide to making healthy food choices. She will demonstrate how to make heart healthy recipes that don't involve extra sodium, sugar and fat. 

In episode 1 of Eating by Heart, Colombe Jacobsen demonstrates how to make one of her favorite dishes: Moroccan eggs. Eggs are a terrific source of healthy protein. Healthy protein is essential in a heart healthy diet. Consuming good amounts of healthy protein like eggs in your diet is key to managing your sugar intake and sugar cravings.

In America we often think of eggs as a breakfast food but this meal is also great for lunch or dinner, which is how it is typically enjoyed in Mediterranean countries. For a Moroccan twist, the recipe calls for cumin spices along with tomatoes, scallions and cilantro.

Your first step will be to chop the scallions and take them over to the cook-top. Next you will add a bit of olive oil to the bottom of your pan. Olive oil is a heart healthy oil that is filled with monounsaturated fat and can help to protect you against heart disease. Using heart healthy olive oil is very common in Mediterranean cooking. Add the scallions and garlic to the heated pan. In this 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. 

You can now add your spices for that wonderful Moroccan flavor. Fresh ground cumin makes the dish smell and taste amazing, and cayenne pepper adds a bit of spice. Add a dash of sea salt for flavor, but don't overdo it! Using sea salt sparingly will make sure you get the naturally-occurring healthy minerals that come in salt. 

Next you can add canned tomatoes to the pan. The tomatoes will serve as the base of the dish to poach the eggs in. Turn up the heat until it's bubbling, then it's time for the eggs. Cook for about five minutes then top with fresh cilantro, which is used a lot in Mediterranean cooking. With this finishing touch you will have a beautiful heart healthy egg dish to enjoy any time of day!

 

Duration: 04:08 Last Updated On: 2015-09-11

Moroccan Eggs Recipe.

Difficulty: Easy

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
165
8.25% Complete
8%
Fat
12g
18.4615384615% Complete
18%
Cholesterol
186mg
62.0% Complete
62%
Sodium
333mg
14.4782608696% Complete
14%
Carbohydrates
10g
7.7519379845% Complete
8%
Fiber
2g
8.0% Complete
8%
Sugar
5g
10.0% Complete
10%
Protein
7g
13.7254901961% Complete
14%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Lower Sugar
Lower Sugar
Lower Sodium
Lower Sodium
Gluten Free
Gluten Free
Vegetarian
Vegetarian
Ingredients
  • 1 (14 ounce) can canned tomatoes
  • 6 scallions, trimmed and roughly sliced (onions or shallots are great instead)
  • 1 ½ teaspoons ground cumin
  • ½ teaspoon honey
  • 3 tablespoons cilantro (rough chopped)
  • 4 organic eggs
  • 4 garlic cloves, sliced or grated
  • Pinch or two of cayenne pepper or chili flakes
  • 2 tablespoons olive oil
  • Sea salt and black pepper to taste
Method
Pour 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’re still soft inside but not runny. Serve garnished with cilantro and warm whole grain bread for dipping. Serves 4
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