Eggs in a Nest (Stuffed Bell Pepper with Egg)

1 teaspoon olive oil

½ medium onion, chopped1 small eggplant, chopped

2 fresh garlic cloves, finely chopped

½ teaspoon each of smoked paprika, dried oregano and ground pepper

¼ teaspoon salt

1 tablespoon tomato paste

½ cup tomatoes, chopped (fresh or canned)

¾ cup cooked quinoa or brown rice

¼ cup fat-free feta cheese, crumbled

1 tablespoon fresh parsley, finely chopped

2 large red bell peppers, halved lengthwise, seeds removed

4 eggs

Wash hands well with soap and warm water. Wash produce well and chop as directed. Preheat oven to 400° F.

Heat a large skillet and add 1 teaspoon of oil. Add onions, eggplant, garlic, spices and salt. Cook for about 5 minutes.

Stir in tomato paste until well combined. Add tomatoes and cook for 2-5 minutes or until eggplant and tomatoes are tender. Turn off the heat.

Stir in quinoa, cheese and parsley. Mix everything well.

Stuff each pepper half with about one fourth of the quinoa mixture.

Grease a baking dish or line it with parchment paper. Place the stuffed peppers on the dish, cover with foil and bake for 20 minutes.

Remove from oven. With the back of a spoon make a deep indentation in the middle of each stuffed pepper, big enough to fit an egg.

Crack one egg and place inside the hole in the pepper. Repeat with the other peppers. Put them back in the oven, uncovered, and bake for 10 more minutes or until the white of the egg is fully cooked.

Remove from oven and serve.

Nutrition Facts

4 servings

Serving size

1 stuffed pepper

Amount per serving
Calories227

% Daily Value *
Total Fat 8g11%

Saturated Fat 2g10%
Cholesterol 211mg71%
Sodium 359mg16%
Total Carbohydrate 26g10%

Dietary Fiber 7g25%

Total Sugars 0g
Protein 14g

Calcium 110mg9%
Iron 3mg17%
Folate 91mcg23%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Eggs in a Nest (Stuffed Bell Pepper with Egg)