Eggs Baked Over a Spicy Vegetable Ragout
Source of Recipe
"The Eating Well Diabetes Cookbook", by Joyce Hendley & the Editors of Eating Well
3 teaspoons extra-virgin olive oil -- divided
1 small eggplant -- cut into 1/2-inch
-- cubes
1 medium onion -- chopped
1 large red bell pepper -- diced
6 garlic cloves -- minced
2 teaspoons ground cumin
1/8 teaspoon hot sauce* -- such as
-- Tabasco (up to 1/4 tsp)
1 medium summer squash -- halved lengthwise
-- and thinly sliced
1 can diced tomatoes (14 1/2 oz)
1/4 cup water
3 tablespoons fresh parsley -- chopped & divided
1/8 teaspoon salt -- or to taste
pepper -- freshly ground
4 large eggs
Preheat oven to 400 degrees F. Coat a shallow 2-quart baking dish with cooking spray.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add eggplant and cook, stirring frequently, until browned and softened, 5 to 7 minutes. Transfer to a plate.
Heat the remaining 1 teaspoon oil in a Dutch oven or large deep saute pan over medium heat. Add onion and cook, stirring occasionally until softened, 3 to 5 minutes. Add bell pepper and cook, stirring occasionally, until softened, 3 to 5 minutes. Add garlic, cumin and hot sauce and cook until fragrant, 15 to 30 seconds. Stir in squash, tomatoes, water and the eggplant. Cover and
simmer for 10 minutes. Stir in 2 tablespoons parsley, salt and pepper.
Spread the vegetable ragout in the prepared baking dish. Make 4 shallow wells in the ragout and gently crack 1 egg into each well, being careful not to break yolks.
Bake uncovered, until the eggs are barely set, 10 to 12 minutes. (Caution: Eggs can overcook very quickly. Check them often and remove from the oven when they still look a little underdone; they will continue to cook in the hot ragout. If the baking dish is ceramic, the cooking time will be closer to 12 minutes. A glass dish will cook eggs much faster.) Sprinkle with the remaining 1 tablespoon parsley. Serve immediately.
*Note: For an authentic flavor, try harissa, a chile paste from North Africa.
Makes 4 servings
Prep time: 30 minutes
Start to finish: 1 hour 10 minutes.
Per serving:
201 calories, 9 g fat, 212 mg cholesterol, 23 g carbohydrate, 10 g protein, 6 g fiber, 282 mg sodium
Diabetic exchanges: 4 vegetable, 1 medium-fat meat, 1/2 fat (mono)
Categories: Breakfast, Brunch, Diabetic, Eggs
Recipe typed for you by Judi Mae Phelps.
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