Spanish traditional cooking is one of the healthiest in the world, it belongs together with the Italian and Greek traditional cuisines to the Mediterranean diet which has been acclaimed as of the best balanced in the world, together with the Japanese.
Even though both contain fair amounts of fats they are mainly monounsaturated, the Mediterranean diet with a predominance of olive oil and the Japanese cuisine with an enormous amount of fish (specially fatty fish) in it, which protects the brain and the arteries. Another commonality between the two of them is the high amount of low fat high fibre carbohydrates that they consume, traditionally wholegrain rice and wholemeal bread respectively.
Nowadays both have moved on to refined carbs, white rice and white breads, which comes with a reduction in the amount of fibre, and the respective weight gain in the population. This is also related to the younger generations buying into the burger & chips culture imported from less healthy diets like the Anglo-Saxon one.
In any case, it is always a good idea to revise the classics in order to rescue and reuse the best bits that we might have forgotten on the way, and today I would like to share with you a delicious recipe that I have rescued from my childhood and updated to make it lower fat and higher in protein. Since I don’t seem to have a better name for it, there you go, Pisto!
It’s a super easy recipe, really quick that also can be preserved in pots if you know how to do it and just open one and heat up for a super quick and healthy turn around.
Since it is really low in calories and fat, it is ideal for a light dinner or as a starter for a two course lunch.
Ingredients (serves 3)
4 small onions
1 clove of garlic
1 red pepper
1 can of peeled tomatoes (500 gr)
Salt & pepper to taste
1 tsp ground coriander
A pinch of sweetener
In a medium to large sauce pan, heat up ½ a tbsp. of extra virgin olive oil and add the onions, roughly chopped, add some salt to make them “sweat” and dry a bit, once they have turned transparent, add the pepper and the garlic and let them cook for another 5 minutes. Add the chopped courgette/zuchinni, no need to peel it, as long as you wash it well. Let them cook for another couple of minutes and add the tomatoes. Mash the tomatoes with a wooden spoon and add the spices to taste. The sweetener is to reduce the acidity of the tomato and it makes a huge difference in the taste.
Let the vegetables reduce for another 5 minutes.
Pre heat the oven until 175C and fill two oven proof dishes with the vegetables. Crack an egg on top of each one of them and cook them for 5 to 10 minutes in the oven, don’t worry if they are not completely cooked, once you mix it, the heat from the vegetables will finish the job.
To give it an extra touch of glam, you truffle it up like I did yesterday.
When the eggs are cooked, take out from the oven and sprinkle with truffle, Maldon salt and olive oil infused with truffle (they sell it already like that) 1 tsp is enough.
And voila! Ready to serve!! This will serve you around 210 calories of pure vegetables and protein with some good fats, perfect to go to bed well fed and without that feeling of bloating.
Oh, and so delicious!