One-Pan Mediterranean Eggs

This fun Mediterranean dish by Cook Smarts is friendly for vegetarians and meat-eaters alike. Eggs are softly cooked in a tangy tomato sauce, and served with crisp veggies like bell peppers, baby carrots and cucumbers. Toast some pita for added crunch, or go without for a lower-carb dish.

One-Pan Mediterranean Eggs

Ingredients

• 1 1/2 tablespoons cooking oil
• 3 cloves garlic, minced
• 1 medium onion, diced
• 3 jalapenos, seeds removed and diced
• 1 can (28 ounces) low-sodium diced tomatoes
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon chili powder
• 1/2 teaspoon salt
• 4 large eggs
• 1/4 bunch parsley, chopped
• 6 ounces baby carrots
• 8 ounces store-bought hummus
• 1 medium bell pepper, sliced
• 1 medium cucumber, sliced into sticks

Directions

Heat up a skillet or saute pan that you have a lid for over medium-high heat. Add cooking oil to pan; add garlic, onions and jalapenos to heated oil with a dash of salt. Saute for about 6 minutes, until softened.

Add in diced tomatoes with cumin, paprika, chili powder and salt. Mix everything through. Saute for about 4 minutes.

Crack eggs directly into tomatoes. Lower heat to medium, cover, and cook for about 5 minutes, or until eggs are done to your liking.

Garnish  with parsley. Arrange your Mediterranean platter of pita, baby carrots, peppers, cucumbers and hummus. If you have leftover Greek yogurt, you can also serve that up with the eggs. Use pita to scoop up egg and hummus. The veggies can be dipped into hummus and yogurt.

If you would like toasted pita, heat oven or toaster oven to 350 degrees F (about 177 degrees C). Toast pita for 5 to 7 minutes when oven has warmed up. Serve with the eggs.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 of dish

Per serving: Calories: 304; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 212mg; Sodium: 721mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 11g; Protein: 12g

Nutrition Bonus: Potassium: 828mg; Iron: 17%; Vitamin A: 144%; Vitamin C: 75%; Calcium: 11% 

Energizing Tips (optional)

• Add 1 whole wheat pita bread (100 calories each, 4 pitas total) to bump up calories and carbs. (Per Serving: Calories: 404; Total Fat: 18g; Carbohydrate: 48g; Dietary Fiber: 12g; Sugar: 13g; Protein: 17g) 

Cook Smarts creates a range of educational cooking tools and information to empower and inspire home cooks. Visit their website for a range of free cooking resources, simple recipes, and delicious weekly meal plans. Follow their adventures in healthy cooking onFacebook, Pinterest & Instagram.

Photo courtesy of Cook Smarts. Original recipe published by Cook Smarts.

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