This dish is nutrient-dense, visually striking for social media, and fits perfectly into a low-carb, high-protein lifestyle by focusing on eggs and vegetables.
- Prep time: 10 minutes
- Cook time: 20 minutes
- Servings: 4
Ingredients
- Base: 2 tablespoons extra virgin olive oil, 1 finely sliced onion, 2 red bell peppers (sliced).
- Flavor Profile: 2 cloves minced garlic, 1 can (15 oz) chopped tomatoes, 1 teaspoon sugar (or a low-carb alternative), 1/2–1 teaspoon spicy harissa (or cayenne pepper for heat).
- Protein Boost: 4–6 large eggs.
- Finish: Fresh parsley, and optionally, a sprinkle of crumbled feta cheese (adds extra protein and Mediterranean tang).
Instructions
- Sauté: Heat olive oil in a large, heavy-duty skillet (cast iron works best). Sauté onions and bell peppers over medium heat until softened (about 5 minutes).
- Simmer: Add minced garlic and harissa, cooking for 1 minute until fragrant. Pour in the chopped tomatoes. Simmer for about 7 minutes until the sauce thickens.
- Poach: Make small indentations in the sauce and carefully crack an egg into each. Cover the skillet and cook for 3–5 minutes, or until the egg whites are set but the yolks are still soft.
- Serve: Garnish generously with fresh parsley and crumbled feta. Serve immediately.
Nutrition Facts (Per Serving)
Estimates based on the recipe above using 1 egg and 1 oz of feta per person.
- Calories: 210–240 kcal
- Protein: 14g–16g
- Net Carbs: 8g–10g
- Healthy Fats: 12g–14g
