Eggs Baked Over a Spicy Vegetable Ragout

Eggs Baked Over a Spicy Vegetable Ragout

This rustic dish typifies Mediterranean home cooking at its best: a full-flavored vegetable stew is topped with eggs to become a main dish. Any hot sauce you have on hand will add a nice jolt of heat, but for a complex, authentic flavor, try harissa, a chile paste from North Africa.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Carb Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 50 min 1 hr 10 min

Directions

Ingredients

  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small eggplant, cut into 1/2-inch cubes
  • 1 medium onion, chopped
  • 1 large red bell pepper, diced
  • 6 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 1/8-1 teaspoon hot sauce, such as Hot pepper
  • 1 medium summer squash, halved lengthwise and thinly sliced
  • 1 14-ounce c diced tomatoes
  • 1/4 cup water
  • 3 tablespoon chopped fresh parsley, divided
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste
  • 4 large large eggs

Cooking Instruction

Step 1

Preheat oven to 400°F. Coat a shallow 2-quart baking dish with cooking spray.

Step 2

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add eggplant and cook, stirring frequently, until browned and softened, 5 to 7 minutes. Transfer to a plate.

Step 3

Heat the remaining 1 teaspoon oil in a Dutch oven or large deep sauté pan over medium heat. Add onion and cook, stirring occasionally, until softened, 3 to 5 minutes. Add bell pepper and cook, stirring occasionally, until softened, 3 to 5 minutes. Add garlic, cumin and hot sauce and cook until fragrant, 15 to 30 seconds. Stir in squash, tomatoes, water and the eggplant. Cover and simmer for 10 minutes. Stir in 2 tablespoons parsley, salt and pepper.

Step 4

Spread the vegetable ragout in the prepared baking dish. Make 4 shallow wells in the ragout and gently crack 1 egg into each well, being careful not to break yolks.

Step 5

Bake, uncovered, until the eggs are barely set, 10 to 12 minutes. (Caution: Eggs can overcook very quickly. Check them often and remove from the oven when they still look a little underdone; they will continue to cook in the hot ragout. If the baking dish is ceramic, the cooking time will be closer to 12 minutes. A glass dish will cook eggs much faster.) Sprinkle with the remaining 1 tablespoon parsley. Serve immediately.


Nutrition

  • Serving: Per serving
  • Calories: 201
  • Carbohydrates: 23g
  • Fat: 9g
  • Protein: 10g
  • Dietary Fiber: 6g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 5g
  • Cholesterol: 212mg
  • Potassium: 471mg
  • Sodium: 282mg
  • Exchanges: 4 vegetable; 1 medium-fat meat; 1/2 fat (mono)
  • Carbohydrate Servings: 1

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