Easy Shakshuka


Low FODMAP and Gluten Free Shakshuka


This quarantine situation has me using all of my canned foods that were one piled deep in my pantry. I realized I had one can of crushed tomatoes and I needed a break from pasta sauce (although I'm sure I'll be ready for pasta with sauce again very soon - but we have had a lot of that in our house lately)! So, I decided to make shakshuka, but with a twist that keeps it low FODMAP for those who need it. Needless to say, this will now be a part of our regular brunch rotation because it is a new favorite in our house! We paired ours with sourdough toast, but you can also use pita or any other bread.


I recommend sticking to the serving size below if you are in the elimination phase of the low FODMAP diet, as larger portions of canned tomatoes are moderate in FODMAPs. If this is the case and you would like to enjoy a larger portion, I recommend eating 2 or 3 eggs (depending on your preference and needs) with the same amount of sauce, so you don't overdo it on FODMAPs. If you are not following the low FODMAP elimination phase, you may choose to enjoy more than one "serving" below. The serving is solely provided to keep FODMAP content suitable for those who need it.



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Prep Time:10 minutes

Cook Time: 20 minutes


Ingredients (yields 6 servings comprised of 1 egg plus ~ 1/2 C sauce):

1 red bell pepper, chopped

1/3 C scallions, green parts only, chopped (plus additional as desired for garnish, set aside)

3 Tbsp garlic infused oil (I used Fody Foods Garlic Infused Oil)

20 oz crushed, canned tomatoes, unsalted (about 2 1/4 C)

1/2 C feta cheese, crumbled

6 large eggs

2 tsp smoked paprika

1/4 tsp salt

1/4 tsp ground black pepper

1/2 tsp cumin

1 tsp oregano

1 tsp parsley

dash chili powder, optional, for a slight kick!


Directions:

  1. Warm oil in large skillet over medium-high heat.

  2. Add chopped bell pepper and sauté for 4-5 minutes.

  3. Add chopped scallions (green parts only to keep this low FODMAP) and sauté for another 2-3 minutes.

  4. Add crushed tomatoes and spices (smoked paprika, salt, ground black pepper, cumin, oregano, parsley, optional chili powder). Continue to cook sauce over medium-high heat for about 5 minutes, then reduce to medium heat.

  5. Add crumbled feta cheese to skillet.

  6. Use a spoon to carve out a hole (like a pocket) and crack one egg into the hole. Continue to do this for all 6 eggs in different areas of the skillet. Cover skillet with a lid and cook until egg whites are set, about 5-7 minutes, depending on desired doneness. If you want the yolks to be cooked through, you will likely need to add a few more minutes. Garnish with additional scallions (optional) and serve alongside your favorite bread for dipping. *Choose gluten free bread to keep this dish gluten free or use a suitable low FODMAP bread to keep this dish low FODMAP.


*You can store leftovers in an airtight container for 1-2 days and reheat, although the yolk will likely cook more when you heat the egg. Or, you can store leftover sauce and add fresh eggs - especially if you do not have leftover eggs but you have additional sauce!


Nutritional Analysis Per Serving:

Calories 226 calories, Total Fat 15 g, Saturated Fat 5 g, Cholesterol 197 mg, Carbohydrates 13 g, Fiber 4 g, Protein 11 g, Sodium 340 mg, Calcium 102 mg


* I recommend choosing certified gluten free items for all ingredients if all possible sources of cross-contact need to avoided, such as in the case of celiac disease.


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