Baked Eggs with Spices

Baked Eggs with Spices is a vibrant Moroccan-inspired brunch dish, featuring eggs gently baked in a spiced tomato sauce, perfect for a nourishing start to the day. This dish combines high protein content with aromatic spices to create a flavorful and satisfying meal.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1, diced
• Canned diced tomatoes - 400 grams
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Cayenne pepper - 1/4 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Eggs - 4 large
• Fresh parsley - 2 tablespoons, chopped
• Feta cheese - 50 grams, crumbled

Steps

1. Preheat the oven to 190°C (375°F).
2. In a medium oven-safe skillet, heat the olive oil over medium heat.
3. Add the chopped onion and cook until softened, about 5 minutes.
4. Stir in the minced garlic and diced red bell pepper, cooking for an additional 3 minutes.
5. Add the canned diced tomatoes, cumin, coriander, paprika, cayenne pepper, salt, and black pepper to the skillet. Stir to combine and let simmer for 10 minutes, allowing the flavors to meld.
6. Using a spoon, create four wells in the tomato mixture and crack an egg into each well.
7. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the egg whites are set but yolks are still runny.
8. Remove from the oven and sprinkle with chopped parsley and crumbled feta cheese before serving.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 370 mg
• Total Fat: 22 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in protein from eggs, promoting muscle health and satiety.
• High in vitamins A and C from tomatoes and bell peppers, supporting immune function.

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