Egg Chachouka

Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Source: dLife

Ingredients

 * 1 tablespoon olive oil
 * 1 small red pepper, seeded and thinly sliced
 * 1 small yellow pepper, seeded and thinly sliced
 * 1 small green pepper, seeded and thinly sliced
 * 2 garlic cloves, minced
 * 1 – 2 small red chiles, seeded and finely chopped
 * 1 x 14 oz can Italian peeled tomatoes, chopped
 * 1 teaspoon harissa
 * 1 teaspoon caraway seeds, ground
 * ½ teaspoon fresh paprika
 * ½ teaspoon ground cumin
 * 4 large eggs
 * 2 tablespoons chopped chives or flat-leaf parsley
 * 4 thick slices grainy bread

Directions

 * 1) In a large frying pan over low heat, heat the oil and gently cook the peppers until they are soft, about 10 minutes or so.
 * 2) Stir in the garlic and chile and cook for an additional 1 – 2 minutes.
 * 3) Next, add the tomatoes, harissa and spices, and stir to combine well.
 * 4) Increase the heat to medium and then let the tomato mixture cook uncovered for 10 to 15 minutes, or until the tomatoes have reduced to a thick pulp.
 * 5) Using the back of a spoon, make 4 equally spaced depression in the tomato mixture, then carefully break one egg into each depression.
 * 6) Cover the pan and leave it to simmer for about 5 minutes, or until the yolks are still soft, but the whites of the eggs are cooked.
 * 7) Sprinkle with the chives or parsley and serve immediately with toasted grainy bread.

Alternative method

 * 1) Alternatively, you can also prepare this dish by pouring the tomatoes mixture into four individual ovenproof dishes.
 * 2) After making the egg depression and cracking the egg on top, cover each dish lightly with foil and bake in a preheated oven for 15 – 20 minutes at 350°F.

Nutritional information
Per serving:
 * Calories: 265 | Carbohydrates: 26g | Protein: 13g | Total Fat: 11g | Saturated Fat: 2g | Fiber: 5g | Sodium: 375mg