Poached Eggs, Tomatoes, Chickpeas and Feta
Calories 306 (26% from fat)
Fat 8.7 gram
Saturated Fat 2 gram
Trans Fat 0 gram
Cholesterol 190 mg.
Sodium 632 mg.
Carb. 38 gram
Fiber 11 gram
Sugar 9 gram
Sugar Alcohol 0 gram
Protein 20 gram
1 Tbsp. olive oil
1 medium onion (2 cups), finely chopped
4 garlic cloves (4 tsp.), minced
2 jalapenos, seeded, finely chopped
1 15.5 oz. can low sodium chickpeas, drained
2 tsp. paprika
1 teaspoon cumin, ground
1 28oz. can whole peeled tomatoes, crushed by hand
1/4 tsp Kosher salt
1/2 tsp black pepper, ground
3.5 oz. (about 3/4 cup) fat free crumbled feta cheese
(We used Athenos Fat Free Feta Cheese.)
4 whole large eggs
2 Tbsp. fresh flat leaf parsley or cilantro for garnish
Start your morning with a breakfast packed full of healthy fiber and a little spicy kick.
1. Heat the olive oil in a large, ovenproof skillet over medium-high heat. Add the onion, garlic and jalapenos to the pan and cook, stirring occasionally until onions are soft, about 8 minutes. Stir in the drained chickpeas, paprika and cumin, then cook for an additional 2 minutes.
2. Pour the tomatoes into a bowl, cut them in quarters and then smash them. Stir the tomatoes and their juices into the skillet. Bring it to a boil, then reduce heat to medium-low and simmer, stirring occasionally until sauce thickens slightly, about 15 minutes.
3. About 10 minutes into simmering, preheat oven to 425 degrees Fahrenheit.
4. Sprinkle salt, pepper and feta cheese evenly over the top of the skillet. Crack open eggs and space them evenly apart.
5. Put the skillet in the oven and bake until the whites are set but the yolks are runny, about 5-8 minutes. (You can bake it a couple more minutes until the yolks are set, but our tasting panel didn't like it as much then.)
6. Garnish with parsley or cilantro. Serve with a slice of whole wheat bread for dipping.
Yield: 4 Servings