Diabetes Forecast

The Healthy Living Magazine

By the Plate: Zesty Eggs for Dinner

Poached eggs in a spicy onion-pepper-tomato sauce


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    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

    Speedy Shakshuka

    • 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.

    Additional Foods in This Meal

    Nonstarchy Vegetable

    1 cup green beans sautéed in 1 tsp olive oil, sprinkled with 1/2 tsp fresh dill and freshly ground black pepper

    • Per Serving
    • Calories: 70
    • Carbohydrate: 7g
    • Choices: Nonstarchy Vegetable 1, Fat 1


    1 medium orange, sliced, sprinkled with 1/4 tsp ground cinnamon

    • Per Serving
    • Calories: 60
    • Carbohydrate: 15g
    • Choices: Fruit 1


    1 cup fat-free milk

    • Per Serving
    • Calories: 85
    • Carbohydrate: 12g
    • Choices: Fat-Free Milk 1

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