North African Vegetable Stew with Poached Eggs - ThinnerTimes - Gastric Bypass Forum, Lap Band Forum, and Vertical Sleeve Gastrectomy Forum

MiladyB · 04-04-2009, 07:11 PM

North African Vegetable Stew with Poached Eggs

Servings-6

Ingredients:
2 teaspoons extra-virgin olive oil
3 cups frozen pepper stir-fry vegetables
1 teaspoon coriander seeds
1/2 teaspoon caraway seeds
Pinch of salt
1/4 teaspoon paprika, plus more for sprinkling
1/8 teaspoon cayenne pepper
4 cloves garlic, minced
1 28-ounce can or 2 14 1/2-ounce cans diced tomatoes
1 19-ounce or 15 1/2-ounce can chickpeas, rinsed
Freshly ground pepper to taste
4 large eggs

Preparation:
Heat oil in a large nonstick skillet over medium-high heat. Add stir-fry vegetables; cook, stirring occasionally, until most of the liquid has evaporated, 5 to 7 minutes.

Meanwhile, grind coriander seeds, caraway seeds and salt coarsely in a spice mill, a dry blender or in a mortar and pestle. Transfer to a small bowl and stir in 1/4 teaspoon paprika and cayenne.

Add garlic and the spice mixture to the skillet; cook, stirring, for 30 seconds. Add tomatoes and chickpeas; bring to a simmer. Reduce heat to medium and cook at a lively simmer until slightly thickened, 10 to 15 minutes. Season with pepper.

Break eggs into separate quadrants of the stew, taking care not to break the yolks. Reduce heat to medium-low, cover the skillet and cook until the eggs are set, 5 to 7 minutes. Sprinkle eggs with paprika. Carefully transfer an egg and some stew to each plate.

Fresh-vegetable variation: In Step 1, cook 1 medium sliced onion for about 2 minutes; add 2 diced bell peppers and cook for 3 to 5 minutes more. In Step 3, add 3 diced seeded tomatoes.

Nutritional Information:

Per serving
Calories 277 kcal
Carbohydrates 43 g
Dietary Fiber 9 g
Fat 9 g
Saturated Fat 2 g
Protein 15 g
Potassium 300 mg
Sodium 641 mg
Cholesterol 212 mg

Per serving
30 mg vitamin c (50% dv), 35% dv fiber, 30% dv vitamin a, 4 mg iron (20% dv).