Recipe and photograph – Dr Joan Ransley

This recipe is inspired by the sensational Middle Eastern dish made from spicy peppers and onions topped with eggs. In this version courgettes are spiralised and stir fried with sunflower seeds and herbs. The sunflower seeds are a powerhouse of nutrients and together with the courgettes provide dietary fibre to feed the microorganisms in the gut and to help keep the contents of the gut moving freely. Most people in the UK do not eat enough dietary fibre for good gut health. Adding vegetables and seeds to everyday meals increases the fibre content of the diet and helps to keep the gut healthy.

Cut each courgette into lengths that will fit the spiraliser. ‘Spiralise’ the courgettes to form lengths of curly courgette. Place the lengths of spiralised courgettes in a large frying pan that has a lid and drizzle with a little olive oil. Begin to stir fry the courgettes over a medium heat. When the courgettes begin to soften add the sunflower seeds, garlic and tomatoes. Cook for about 8 minutes moving the ingredients around the pan to ensure even cooking. Season well with salt and pepper and a squeeze of fresh lemon.

Make four little wells in the courgette mixture. Break the eggs into a cup, one at a time, and drop them carefully into the wells. Cover with a lid if you have one and cook for five minutes or until the whites are just set and the yolks are still runny.

Serve sprinkled with a little chopped mint or parsley.

Cooks tip
You might find it hard to make enough space for 4 eggs in one pan. If so, divide the courgette mixture between two pans and cook two eggs in each.

This dish would be lovely with small pieces of chorizo or bacon tossed through the courgette mixture to suit meat eaters.

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 Per Serving (331g)Per 100g
Calories (kCal/KJ)218 / 90666 / 274
Protein (g)144.2
Fat (g)133.9
Saturated Fat (g)2.60.8
Carbohydrate (g)7.92.4
Sugar (g)5.81.8
Fibre (g)5.61.7
Sodium (mg)8024
Salt Equivalent (g)0.20.06
FODMAPsGarlic is a high FODMAP food.
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