North African Vegetable Stew with Poached Eggs

1. Heat oil in a large nonstick skillet over medium-high heat. Add stir-fry vegetables; cook, stirring occasionally, until most of the liquid has evaporated, 5 to 7 minutes.
2. Meanwhile, grind coriander seeds, caraway seeds and salt coarsely in a spice mill, a dry blender or in a mortar and pestle. Transfer to a small bowl and stir in 1/4 teaspoon paprika and cayenne.
3. Add garlic and the spice mixture to the skillet; cook, stirring, for 30 seconds. Add tomatoes and chickpeas; bring to a simmer. Reduce heat to medium and cook at a lively simmer until slightly thickened, 10 to 15 minutes. Season with pepper.
4. Break eggs into separate quadrants of the stew, taking care not to break the yolks. Reduce heat to medium-low, cover the skillet and cook until the eggs are set, 5 to 7 minutes. Sprinkle eggs with paprika. Carefully transfer an egg and some stew to each plate.

Tips

To Make Ahead: Prepare through Step 3. Cover and refrigerate for up to 2 days.

Per Serving: 272 calories; 10 g fat (2 g saturated fat, 4 g mono unsaturated fat); 212 mg cholesterol; 34 g carbohydrates; 15 g protein; 10 g fiber; 611 mg sodium; 535 mg potassium

Nutrition Bonus: 30 mg vitamin c (50% dv), 35% dv fiber, 30% dv vitamin a, 4 mg iron (20% dv).

Exchanges: 1 1/2 starch, 2 vegetable, 1 1/2 lean protein, 1 fat

Contributed by: EatingWell.com

Fragrant vegetable stews are common all around the Mediterranean. This streamlined version is flavored with a Tunisian spice blend and made simple with the use of precut frozen stir-fry vegetables.