North African Shakshuka (Love Shack-shuka) - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 Tbsp extra-virgin olive oil
- 1 large yellow onion, halved and thinly sliced
- 1 medium zucchini, halved and thinly sliced
- 3 garlic cloves, thinly sliced
- 1 tsp ground cumin
- 1 tsp paprika
- 1/8–1/4 tsp cayenne, to taste
- 28 oz whole plum tomatoes with their juices, coarsely chopped
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 oz feta cheese, crumbled (about 1 cup)
- 8 eggs
- 1/4 cup fresh cilantro or basil, chopped, for serving
Instructions
- Preheat oven to 375°F.
- Heat the oil in a large heavy skillet, preferably cast iron, over medium heat. Add the onions and zucchini, and sauté for 8–10 minutes until tender. Add the garlic and cook for 1 minute, then add the cumin, paprika and cayenne, and cook for 1 more minute.
- Add the tomatoes, salt and pepper and simmer until the tomatoes have thickened, about 10 minutes. Stir in the cheese.
- Gently crack the eggs into the skillet, spreading them evenly over the tomatoes. Season with a pinch of coarse salt, if desired. Transfer the skillet to the oven and bake until eggs are just set, 7–8 minutes (they will continue to cook for a couple of minutes after you remove them from the oven). Sprinkle with the fresh herbs and serve immediately.
- Do Ahead Or Delegate: Halve and slice the onion and zucchini, slice the garlic, combine the dry spices, chop the tomatoes, or fully prepare the recipe without the eggs and refrigerate or freeze it.
- Flavor Booster: Use smoked paprika instead of regular paprika. Serve with hot pepper sauce such as Tabasco, sriracha or harissa, if you have it.
- Choices/Exchanges: 2 Nonstarchy Vegetable, 1 Medium-Fat Protein, 1 Fat
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this North African Shakshuka (Love Shack-shuka) contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This North African Shakshuka (Love Shack-shuka) can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
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