Shakshuka - poached eggs in tomato sauce | Fuel Up! (sport nutrition series)

Published on Sep 23, 2016

In our ‘Fuel Up’ series, sport dieticians from Singapore Sports Institute, Cheryl Teo and Ang Sin Hwee, show you how to cook up delicious meals to last through a day’s training. In the first episode, we take a look at Shakshuka as a breakfast suggestion to start the day.

Shakshuka is a popular middle-eastern dish that’s actually poached eggs in tomato sauce. Whether you are an amateur or serious athlete, this dish is excellent for breakfast or as a meal anytime of the day.

This dish is rich in protein which comes in the form of eggs and antioxidant lycopene found in tomatoes. Lycopene prevents hardening of arteries and reduces the risk of stroke. Some studies also suggests that it prevents asthma caused by exercise and protects cells from damage. Eggs are a cheap yet nutritious source of protein that is suitable for vegetarians.

Tailor this versatile dish to your liking with your favourite vegetables, chopped chorizo or crumbled feta. For a high carb meal, have this with toast or flatbread. For a low carb meal, have this by itself or with a salad.

Ingredients
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Base
1 medium onion, diced
3 cloves garlic, minced
1 can diced tomatoes
½ cup frozen vegetables
4 eggs
1 tablespoon tomato paste
1 tablespoon olive oil
Salt and pepper to taste

Vegetable Options
Zucchini
Eggplant
Mushrooms
Spinach
Capsicum
Flavour Options
½ teaspoon cumin, optional
½ teaspoon paprika, optional