Keto Shakshuka

Published May 31, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

keto-shakshuka
<article> <section> <p align="justify">Traditionally served as a hearty breakfast in Israel, shakshuka has burst onto the culinary scene as an all-day all-star. It makes a fantastic quick supper, a filling brunch for a crowd, or a light lunch with a salad. Best of all, you can whip it up at the drop of a hat with pantry staples! There’s no need to grab greasy takeout or fall back on a sad salad. Instead, you can have a healthy, tasty, keto-friendly meal on the table in only 20 minutes.</p> <h2>Good Bones</h2> <p align="justify"><a target="_blank" href="https://www.warriormade.com/content/diet/homemade-bone-broth/"rel="noreferrer">Made by simmering meat bones and scraps with aromatics</a>, bone broth is both a delicious snack and an amazing ingredient. It’s incredibly high in collagen, an essential protein that helps you stay firm and fit. Collagen helps prevent wrinkles, avoid joint aches, and enhance your flexibility—plus a host of other benefits. Besides helping your body make and restore collagen, <a target="_blank" href="https://www.warriormade.com/content/diet/the-science-behind-bone-broth-benefits/" rel="noreferrer" title="bone broth">bone broth has many other healing properties</a>. It can help repair damage to your gut lining, obtain the essential amino acids you need for good muscle and bone health, and so much more. Adding it to recipes also adds an intense savory flavor. It’s a win-win!</p> <h2>In Favor of Feta</h2> <p align="justify">A soft, crumbly cheese with a delicious salty flavor, feta is a staple of Greek cooking. It’s great for adding a little <i>oomph</i> to salads or soups, as it packs both tons of flavor and tons of calcium. Feta is particularly great if you’re watching your waistline, as it’s lower in calories than many aged cheeses like cheddar or Parmesan. Plus, it contains more calcium and B vitamins than other soft cheeses like mozzarella or ricotta. It’s ideal for building strong bones, as feta contains about twice as much calcium as phosphorus—a ratio proven to support bone health.</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <h2 itemprop="name" align="center">Keto Shakshuka</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT5M">Prep Time: 5 minutes</span> <span> <meta itemprop="cookTime" content="PT20M">Cooking Time: 20 minutes</span> <span> <meta itemprop="recipeYield">Serves: 4 as lunch, 2 as dinner</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">1 tablespoon olive oil</li> <li itemprop="recipeIngredient">1 medium onion, chopped</li> <li itemprop="recipeIngredient">3 cloves garlic, minced</li> <li itemprop="recipeIngredient">1 red bell pepper, chopped</li> <li itemprop="recipeIngredient">1 (15-ounce) can diced tomatoes</li> <li itemprop="recipeIngredient">1 medium zucchini, chopped into bite-sized cubes</li> <li itemprop="recipeIngredient">1 teaspoon sweet paprika</li> <li itemprop="recipeIngredient">1 teaspoon cumin</li> <li itemprop="recipeIngredient">½ teaspoon chili powder</li> <li itemprop="recipeIngredient">½ teaspoon dried thyme</li> <li itemprop="recipeIngredient">½ teaspoon salt</li> <li itemprop="recipeIngredient">¼ teaspoon black pepper</li> <li itemprop="recipeIngredient">1 cup bone broth or vegetable stock</li> <li itemprop="recipeIngredient">¼ cup apple cider vinegar</li> <li itemprop="recipeIngredient">4 eggs</li> <li itemprop="recipeIngredient">1 cup feta cheese (about 4 ounces), crumbled</li> <li itemprop="recipeIngredient">¼ cup fresh parsley, chopped fine</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li><p align="justify">Heat the olive oil in a large, deep skillet over medium-high heat. Add the onion and cook until translucent, 3-5 minutes. </p></li> <li><p align="justify">Add the garlic, bell pepper, and zucchini to the pan. Sauté 3-5 minutes or until the vegetables begin to soften.</p></li> <li><p align="justify">Stir in the tomatoes with their juices, then pour in the bone broth or stock, and vinegar. Add the paprika, cumin, chili powder, thyme, salt, and pepper. Stir to mix well.</p></li> <li><p align="justify">Simmer uncovered for 10 minutes or until the liquid has reduced by about three-quarters.</p></li> <li><p align="justify">Use a spoon to make four wells in the tomato mixture. Carefully crack one egg into each hole. To avoid any shells, you may want to crack each egg into a small bowl or ramekin first. Then gently pour the egg from the ramekin into the well.</p></li> <li><p align="justify">Sprinkle the feta evenly over the top of the tomato mixture and eggs.</p></li> <li><p align="justify">Reduce the heat to medium. Cover with a lid and allow to cook for about 10 minutes or until egg whites are set. The yolks should still jiggle slightly when you shake the pan.</p></li> <li><p align="justify">To serve, use a large spoon to scoop up an egg and some of the surrounding tomato mixture, then plate. Garnish with fresh parsley.</p></li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

278


Amount Per Serving

Total Fat

16.4 g

Sodium

817 mg

Carbohydrate

12 g

Sugar

7 g

Dietary Fiber

3 g

Protein

13 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

278


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

16.4 g

Sodium

817 mg

Carbohydrate

12 g

Sugar

7 g

Dietary Fiber

3 g

Protein

13 g

Previous Post

Back to Diet

Next Post