📂 Light Dinners
#Vegetarian
#Comfort Food
#Low Carb
#Comfort Dinner
Healthy Flamenco Eggs with Vegetables
🍳 The Andalusian jewel in a fit version. Eggs set in homemade natural tomato sauce with peas, peppers, and asparagus, without frying or fatty sausages.
🛒 Ingredients
- 4 Free-range eggs
- 13.5 fl oz Crushed tomato
- 5.3 oz Red bell pepper
- 3.5 oz Peas
- 3.5 oz Green asparagus
- 1 tbsp EVOO
- Sweet paprika
🍳 Flamenco Eggs: Light Andalusian Tradition
"Huevos a la flamenca" (Flamenco eggs) is a dish as colorful as its name suggests. The original recipe often includes chorizo, ham, and French fries. To turn it into a light and highly nutritious dinner, we will eliminate processed meats and frying, focusing all the attention on a spectacular fresh vegetable sofrito and the exact runny yolk point of free-range eggs.
🍅 Why it is exceptionally healthy
- Lycopene Galore: Natural tomatoes, when simmered with olive oil, multiply the bioavailability of their lycopene, protecting our cardiovascular system.
- Complete Protein: Eggs are the gold standard of proteins, and by cooking them "poached" in the tomato sauce (without added oil), they become extremely digestible.
- Fiber and Vitamins: Peas and green asparagus provide a shot of vitamin B, folic acid, and insoluble fiber that improves intestinal transit.
📝 Step-by-Step Preparation
- The Vegetable Base: Chop 1 large onion (5.3 oz / 150g) and 2 garlic cloves. In a shallow pot or oven-safe skillet, heat 1 tbsp (15ml) of EVOO and sweat the onion and garlic for 8 minutes over medium heat.
- The Taste of the Garden: Add 1 red bell pepper (5.3 oz / 150g) cut into small dice and sauté for 5 more minutes. Incorporate 3.5 oz (100g) of tender peas (fresh or thawed) and the tips of a bunch of green asparagus (about 3.5 oz / 100g).
- The Tomato Bath: Pour in 13.5 fl oz (400ml) of crushed natural tomato. Add a pinch of salt, black pepper, and 1 teaspoon of sweet smoked paprika. Lower the heat, cover, and let simmer gently for 15 minutes so the sauce thickens.
- The Lean Meat Touch (Optional): If you want a traditional flavor, add 1.8 oz (50g) of fat-free Serrano ham cubes in the last minute of cooking the sauce.
- The Eggs: With a spoon, make 4 indentations in the tomato sauce. Crack 4 free-range eggs and carefully place them in those holes.
- The Final Setting: You can cover the skillet and leave it over very low heat for 4-5 minutes, or put the skillet in the preheated oven at 350°F (180°C) for 5-6 minutes, until the whites are set but the yolks are still runny. Serve hot.
