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Ингредиенты
- sauteing liquid orig was 1 tbsp extra virgin olive oil
- 1 x onion -- thinly sliced
- 4 x garlic cloves -- thinly sliced
- 1 x green bell pepper -- seeded and thinly sliced
- 1 x red bell pepper -- seeded and thinly sliced
- 2 x zucchini -- sliced about 1/4 inch thick
- 1 lb ripe tomatoes -- (4 to 5) peeled and cut into wedges
- 1/8 tsp cayenne pepper -- (to taste) to 1/4tsp
- 3/4 tsp grnd cumin
- 1/2 tsp grnd coriander
- 1/2 tsp grnd cinnamon sea salt and freshly grnd pepper
- 3 x Large eggs
- 6 x egg whites -- (orig was 6 Large eggs)
- 4 Tbsp. minced fresh parsley
Инструкции
- "In Middle Eastern countries breakfast is a big meal which includes grains, beans, and vegetables, dishes most of us wouldn't think of eating in the morning, such as hummus and ful (beans), falafels, other Middles Eastern salads, and vegetables like tomatoes, cucumbers, sweet peppers, and onions, These hearty breakfasts stick to the ribs all day, and often one does not eat again till the evening meal."
- MAKES 4 TO 6 SERVlNGS
- Heat the extra virgin olive oil in a large heavy-bottomed lidded frying pan or possibly casserole and add in the onion and garlic. Saute/fry gently till the onion begins to soften. Add in the green and red peppers and continue to saute/fry 5 min, stirring. Add in the zucchini and continue to saute/fry 5 min. Stir in the tomatoes, spices, and sea salt and pepper to taste Stir together, cover, and reduce heat. Simmer gently for 20 min or possibly till the vegetables are cooked through and fragrant. If they begin to stick to the bottom of the pan, add in a little water. Correct seasonings and remove from the heat.
- Meanwhile, preheat the oven to 350 degrees and oil a baking dish large sufficient to accommodate the vegetables and Large eggs.
- Beat the Large eggs in a large bowl and add in the parsley. Stir in the vegetable mix, correct seasonings again, and turn into the prepared baking dish. Cover and bake 30 min. Remove the cover and bake another 10 min or possibly till the top is nicely browned and the Large eggs set. Serve at once, or possibly allow it to cold and serve, cut into squares, as an appetizer. The eggah will keep a day or possibly two in the refrigerator.
- NOTES : The eggah is a Tunisian version of a Spanish omelet, but it's baked, like a quiche. It makes a nice, fragrant luncheon dish or possibly light supper.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 363g | |
| Recipe makes 4 servings | |
| Calories 140 | |
| Calories from Fat 40 | 29% |
| Total Fat 4.45g | 6% |
| Saturated Fat 1.26g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 156mg | 52% |
| Sodium 154mg | 6% |
| Potassium 791mg | 23% |
| Total Carbs 14.15g | 4% |
| Dietary Fiber 3.9g | 13% |
| Sugars 7.69g | 5% |
| Protein 13.18g | 21% |
