The Benefits
Bell Pepper: This sweet and crunchy fruit may improve eye health, reduce inflammation within the body and prevent anemia.
Antioxidants - Vitamin B6 & C - Iron
Tomato: This juicy red gem may help fight inflammation, boost your immune system and reduce your risk of heart disease and cancer.
Vitamin A, C & K - Folate - Fiber - Potassium
Feta: This tangy cheese from the Mediterranean helps support bone health, gut health and is a great source of protein.
Calcium - Vitamin B12 - Riboflavin - Zinc - Selenium - Phosphorus
Eggs: This small white, brown or blue egg high in protein, heart-healthy unsaturated fats and nutrients may help with weight management, promote mental health and improve good cholesterol.
Vitamin A, B, D & E - Calcium - Folate - Iron - Magnesium
Olive Oil: This green oil is filled with healthy-fats and antioxidants that may improve heart health, lower the risk of stroke, fight inflammation, help prevent cancer and boost brain health.
Vitamins A, E, K - Iron - Calcium - Magnesium
The Recipe
Ingredients:
2 tbsp olive oil
1 medium onion, diced
1 red bell pepper, deseeded and diced
4 garlic cloves, minced
2 tsp paprika
1 tsp cumin
1 tsp ground coriander
1/2 tsp chili powder
28 oz can crushed tomatoes
4-6 eggs
salt & pepper
feta, crumbled
parsley, finely chopped
1 loaf of bread
Instructions:
1) Form the base: Heat a large skillet over medium-high heat and toss in the onion and bell pepper. Sauté for 4-5 minutes until slightly browned. Add garlic and spices: paprika, cumin, coriander and chili powder. Cook for an additional 2-3 minutes. Gently pour in the crushed tomatoes and stir to incorporate together. Season with salt and pepper and allow sauce to come to a simmer.
2) Add your protein: Form small wells evenly across the sauce and crack one egg into each well. Cover, reduce to medium heat and cook for 5-8 minutes or until the eggs are cooked to your liking.
3) Prepare to eat: While the eggs are cooking, toast your bread. Once the eggs are finished, top with crumbled feta, salt, pepper, and parsley. Enjoy!
Hint: No utensils are necessary! Make use of your toasted bread and use it to spoon in each bite.