Low Fat Turkish Menemen
Elevate your breakfast or brunch with this vibrant and flavorful Low Fat Turkish Menemen recipe! A lighter twist on the traditional Turkish classic, this dish combines tender sautéed green and red bell peppers, juicy tomatoes, and aromatic garlic, seasoned with paprika and black pepper for a hint of spice. Freshly cracked eggs are gently swirled into the simmering vegetables, creating a creamy, protein-packed meal that's both satisfying and nutritious. Made with a simple non-stick cooking spray and a touch of water, this recipe minimizes added fats while maximizing flavor. Ready in just 25 minutes, it's perfect for busy mornings or a quick weekday dinner. Garnish with fresh parsley and serve with whole-grain bread or a crisp salad for a wholesome Mediterranean-inspired feast that's bursting with color and taste.
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Recipe Information
Ingredients
- 4 medium (about 600g) Tomatoes
- 1 medium Green bell pepper
- 1 medium Red bell pepper
- 4 large Eggs
- 1 clove Garlic
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 2 tablespoons (chopped) Fresh parsley
- 1 second spray (or as needed to coat the pan) Non-stick cooking spray
- 2 tablespoons Water
Instructions
Dice the tomatoes into small cubes and set aside.
Slice the green and red bell peppers into thin strips, then chop them into smaller pieces for even cooking.
Mince the garlic finely.
In a large non-stick skillet, lightly spray the surface with non-stick cooking spray and heat it over medium heat.
Add the green and red bell peppers to the skillet and sauté for 4-5 minutes, stirring frequently until they begin to soften. If needed, add 1-2 teaspoons of water to prevent sticking.
Add the minced garlic to the skillet and cook for 30 seconds until fragrant, stirring constantly.
Stir in the diced tomatoes, paprika, salt, and black pepper. Reduce the heat to medium-low and cover the skillet. Let the mixture simmer for about 8-10 minutes, stirring occasionally, until the tomatoes have softened and released their juices.
In a bowl, crack the eggs and lightly beat them with a fork. Slowly pour the eggs into the skillet, gently stirring to incorporate them into the vegetable mixture.
Continue cooking the menemen over low heat, stirring occasionally, until the eggs are just set but still creamy. This should take about 2-3 minutes. Be careful not to overcook.
Sprinkle the chopped parsley over the top for a fresh garnish.
Serve the menemen immediately with whole-grain bread or alongside a fresh salad for a light, satisfying meal.
Nutrition Facts
Calories |
860 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.8 g | 36% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 1577 mg | 69% | |
| Total Carbohydrate | 116.9 g | 43% | |
| Dietary Fiber | 35.7 g | 128% | |
| Total Sugars | 72.6 g | ||
| Protein | 48.4 g | 97% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 405 mg | 31% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 6401 mg | 136% | |
*The % Daily Value 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.
