CFTH 2

Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.

Spicy pan breakfast

Serves 6

Ready in 45 minutes

Ingredients

5 tsp (25 ml) sunflower or canola oil

2 onions, halved and thinly sliced

1 clove of garlic, crushed

1 tbsp (15 ml) finely grated fresh ginger

1 carrot, grated

1 baby marrow, grated

1 tsp (5 ml) ground cumin

1 tsp (5 ml) ground coriander

1 tsp (5 ml) paprika or a pinch of cayenne pepper

1 chilli, seeded and chopped (optional)

1 x 410 g tin chopped tomatoes

½ tsp (2,5 ml) salt

lemon juice and black pepper to taste

6 eggs

3 tbsp (45 ml) chopped fresh coriander or parsley

Method

  1. Heat half of the oil over a medium heat in a large frying pan. Fry onions, garlic and ginger until soft. Add carrot and baby marrow and fry for a few minutes.
  2. Stir in the spices and chilli and fry until aromatic. Add tomatoes, reduce heat and simmer for 5 minutes. Season with salt, lemon juice and pepper.
  3. Make 6 openings in the sauce and divide the rest of the oil between these openings.
  4. Crack an egg into each opening and simmer with a lid for 4-5 minutes or until the yolks are cooked to your preference.
  5. Sprinkle with fresh herbs and serve on toast or with slices of avocado.

Tips

  1. Other veggies like brinjals, baby marrows or mushrooms can be fried with the onions.
  2. Add a tin of beans to the sauce, before adding the eggs, to make this an even more filling breakfast or light meal.
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