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image showing recipe preparationPreparation timeelementPreparation time10 min
image showing recipe preparationCooking timeelementCooking time30 min
image showing recipe preparationPortionselementPortions4
image showing recipe preparationFromelementFromMiddle East

1 tablespoon olive oil

1 medium onion, chopped

2 small green bell peppers, chopped

2 garlic cloves, crushed

1 tsp coriander powder

1 tsp paprika powder

½ tsp cumin powder

Pinch red pepper flakes (optional)

Pinch of salt

Pinch of black pepper

4 large tomatoes, chopped

4 tablespoons tomato sauce, no salt added

4 large eggs

5g fresh parsley (about 5 sprigs), chopped

5g fresh mint (about 5 sprigs), chopped

4 slices brown sourdough or 4 small brown Arabic breads


  • Heat the olive oil in a large skillet over medium heat. Add the onions, bell peppers, garlic, spices, salt and pepper. Cook, stirring occasionally, until the vegetables have softened, about 5 minutes.
  • Add the tomatoes and tomato sauce. Stir, cover and let simmer for about 15 minutes. Uncover and cook a bit longer to allow the mixture to thicken.
  • With a spoon, make 4 holes in the tomato mixture, making sure they are spaced out. Gently crack an egg into each hole.
  • Reduce the heat, cover, and cook on low until the egg whites are set.
  • Uncover and add the fresh parsley and mint. You can add more black pepper or crushed red pepper, if you like.
  • Serve with warm bread.


Nutritionist Comment: Eggs are a great source of the antioxidants lutein and zeaxanthin which play a large role in keeping your eyes healthy. To keep your cholesterol in check, keep your consumption to a maximum of 4-5 eggs per week.

Calories: 250

Carbohydrates: 35g

Sugar: 6g

Fiber: 5g

Total Fat: 9g