My temporary aversion to egg yolks was overpowered by a ridiculous craving for shakshuka last week. Though egg yolks do contain saturated fat and cholesterol (about 185-215 mg), they are also a rich source of lutein, zeaxanthin (key for eye health), vitamins A, D, E, and K, and choline. That’s also where you find the calcium, folate, and iron. In the context of a healthy, balanced diet, there is room for a few whole eggs per week.
Current recommendations from the American Heart Association dictate that people keeping an eye on their cholesterol (the LDL—or “bad”—cholesterol, in particular), should limit cholesterol intake to 200 mg or less per day. If someone wants to have an egg per day, they can do so if they take it into account that it will cover basically all their cholesterol for the day, and should increase vegetable intake and replace certain animal sources of protein and fat with vegetable-based sources. However, it might be more realistic to limit intake of egg yolks to a few times a week if cholesterol is a concern.
So back to the shakshuka…Though the traditional variation of this dish involves poaching the eggs in the tomato sauce, I did not feel like waiting. Or being particularly traditional. I had made tomato sauce a few days earlier, so that served as the perfect base. You can use store-bought if you have a brand you like, but seriously, making your own is so easy!
Anyway, all you do is zap some spinach in the microwave. The add the tomato sauce (~1 cup) and whatever vegetables you want to add. I had some roasted eggplant, roasted broccoli, and caramelized onion to play with. Microwave for 1-2 minutes. Top with a poached egg (which I also made in the microwave…) and feta.
It totally hit the spot. Craving satisfied, daily cholesterol needs met.
Do you like eggs with tomato sauce? My sister hates this combo, but it’s one of my absolute favorites.