Send me Your FREE
Health & Nutrition Updates

Tips on ways to live longer, healthier and happier.
Enter your email below.

Recipes March 13, 2014

Vegetable Ragout with Eggs

This simple yet satisfying brunch or supper dish pairs eggs with a flavorful vegetable ragout. It makes a healthful alternative to traditional egg dishes, which typically include fatty bacon, sausage, cheese, or caloric potatoes. If you would like to make this dish ahead, prepare the ragout the day before and refrigerate. Just before serving time, reheat the stew and drop in the eggs. Or if you are cooking for one or two, you can reserve a portion the vegetable ragout to reheat and finish with eggs on subsequent days. 

Heat oil in large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add red bell pepper, garlic, thyme, and crushed red pepper; cook, stirring often, until softened, 3 to 5 minutes. Add tomatoes and water; cook, uncovered, 5 minutes. Stir in zucchini and black pepper; cook 1 minute. Reduce heat to medium-low.

Make 4 depressions in vegetable mixture with the back of a wooden spoon. Crack an egg into each depression, taking care not to break yolks. Cover skillet and cook until eggs are set, 4 to 8 minutes. Sprinkle eggs with paprika. Transfer an egg to each of 4 plates with a slotted spoon or egg lifter. Spoon some vegetable mixture and sauce around each egg.

Yield: 4 servings, 1 cup vegetable ragout and 1 egg each.

Per serving: Calories: 154 Total fat: 8 grams. Saturated fat: 2 grams. Cholesterol: 211 milligrams. Sodium: 279 milligrams. Carbohydrates: 14 grams: Fiber: 4 grams. Protein: 9 grams.

Ingredient Note: Smoked paprika, also known as Pimentón de la Vera, is a popular Spanish seasoning. It made from peppers that are dried over a smoky oak fire, then ground. Smoked paprika can be used to impart a distinctive smoky flavor numerous dishes. You can find a version made by McCormick’s in well-stocked supermarkets. Imported brands are available at specialty stores and through web sites, such as tienda.com and penzeys.com. 

Ingredients

  • 2 tsp olive oil
  • 1 cup onion, thinly sliced
  • 1 1/2 cup red bell pepper thinly sliced
  • 3 clove garlic, minced
  • 1/2 tsp dried thyme leaves
  • 1/8 tsp crushed red pepper flakes
  • 14 ounce diced tomatoes
  • 1/3 cup water
  • 1 1/2 cup zucchini, sliced
  • 1 dash ground pepper
  • 4 large eggs
  • 1 dash paprika

Comments (0)

Be the first to comment on this post using the section below.

New to Tufts Health & Nutrition Letter? Register for Free!

Already Registered?
Log In