It’s the holy grail of dieters: low cal AND filling. Try my delicious Moroccan Spiced Eggs.
Food fashions are a funny thing. One minute the only green fruit worth getting your tongue around is a kiwi and the next, the beautiful people are all obsessed with avocados.
It’s the same with bowl food. Thanks to Harry and Meghan’s wedding, everyone knows that these days bowl food isn’t just eating food from a bowl: it’s an actual ‘thing’. The BBC even investigated it as a phenomenon.
Another one is brunch. It used to be a meal we ate when we got up late at the weekend and had a bit more time than the frantic pre-work/school insanity. But now it’s an Instagrammable trend that needs not just good ingredients but also its own stylist and lighting director.
This Moroccan spiced egg dish hits all those hipster buttons. Great for brunch (tick), North African spices (tick), contains eggs (tick), it’s in a bowl (royal tick).
But who cares about fashion? I love it is because it’s absolutely delicious and it’s the dieter’s dream: low in calories and filling.
To make things even easier, you can make the tomato sauce in advance – the addition of cayenne pepper, cinnamon and cumin lend an unusual spicy flavour kick.
When you’re ready to cook the eggs, simply reheat the sauce and pick up the recipe from there. And if you want to post pictures of it on social media, that’s entirely up to you.
Moroccan spiced eggs
This unusual dish is great served for breakfast/lunch or even brunch. You can make the tomato sauce first and reheat it when you are ready to cook the eggs.
Serves 2 • Ready in 45 mins
1 tsp olive oil (27 cals)
1 shallot, peeled and finely chopped (6 cals)
1 garlic clove, peeled and finely chopped (3 cals)
1 courgette (zucchini), peeled and finely chopped (27 cals)
1 tbsp tomato purée (30 cals)
¼ tsp cayenne pepper (4 cals)
¼ tsp ground cinnamon
¼ tsp ground cumin
pinch of salt
1 × 400g (14oz) can chopped tomatoes (64 cals)
1 x 400g (14oz) can chickpeas in water (276 cals)
small handful of flat-leaf (Italian) parsley (10g/¹/³oz), chopped (3 cals)
2 large eggs at room temperature (178 cals)
- Heat the oil in a saucepan, add the shallot and red pepper and fry gently for 5 minutes. Then add the garlic and courgette (zucchini) and cook for another minute or two. Add the tomato puree, spices and salt and stir through.
- Add the chopped tomatoes and chickpeas (soaking liquor and all) and increase the heat to medium. With the lid off the pan, simmer the sauce for 30 minutes – make sure it is gently bubbling throughout and allow it to reduce in volume by about one-third.
- Remove from the heat and stir in the chopped parsley.
- Preheat the oven to 190C/170C fan/375F/Gas Mark 5.
- When you are ready to cook the eggs, bring the tomato sauce up to a gentle simmer and transfer to a small oven-proof dish.
- Crack the eggs on the side of the dish and lower them gently into the stew. Cover with foil and bake in the oven for 15-20 minutes. Serve the concoction in individual bowls with the eggs floating on the top.
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