Diabetes Forecast

Speedy Shakshuka

Per Serving

Speedy Shakshuka

Makes: 4 servings
Serving Size: 1 egg, 1/2 cup sauce, 1 slice toast
Calories 230
Fat 9 g
Saturated Fat 2.3 g
Trans Fat 0 g
Carbohydrate 25 g
Fiber 4 g
Sugars 10 g
Cholesterol 185 mg
Sodium 220 mg
Potassium 630 mg
Protein 12 g
Phosphorus 215 mg
Choices: Starch 1.5, Nonstarchy Vegetable 2, Medium-Fat Protein 1, Fat 0.5
  • Makes: 4 servings
  • Serving Size: 1 egg, 1/2 cup sauce, 1 slice toast
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes


1 Tbsp. olive oil
1 med. onion, chopped
1 med. red bell pepper, chopped
2 garlic cloves, minced
2 cups jarred low-sodium, fat-free marinara sauce (such as Walnut Acres)
1/4 tsp. cayenne pepper
1/8 tsp. freshly ground black pepper
4 large eggs
1/2 cup basil leaves, stems trimmed
4 slices whole–wheat bread, toasted


  1. In a large skillet, heat the oil over medium heat. Add the onion and red pepper and sauté for 6 to 7 minutes, until soft. Add the garlic and sauté for 1 minute.
  2. Add the marinara sauce, cayenne,and black pepper. Turn the heat to low and simmer for 10 minutes.
  3. Using the back of a spoon, make 4 indentations, spaced out from each other, in the sauce. Gently crack an egg into each indentation. Cover the pan and let the eggs cook until set but still soft, about 10 to 12 minutes. Sprinkle the basil leaves over the mixture in the skillet, cover, and cook for 1 minute. The eggs should be set, not runny.
  4. Spoon 1 egg and 1/2 cup of sauce over each slice of the toasted bread to serve.

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