Ingredients:

1 medium yellow or white onion, diced

3-4 garlic cloves, finely minced

1 tsp (5 mL) ground cumin

2 tsp (10 mL) paprika (Optional: smoked paprika)

1 tsp (5 mL) chili powder

1/2 tsp (0.5 mL) cayenne (Optional: spicy)

1-540 mL can of diced tomatoes or 6 fresh tomatoes, finely chopped

1-398 mL can northern white navy beans, drained and rinsed

1/2 cup (125 mL) frozen corn niblets*

1/2 cup (125 mL) frozen cubed butternut squash**

4-6 eggs

3 Tbsp (45 mL) olive oil for frying (or any cooking oil)

salt and pepper to taste

1/4 cup (60 mL) fresh parsley, dill or basil

Garnish: With a drizzle of olive oil or spicy chili oil

Instructions:

Preheat oven to 425⁰F (218⁰C).

Heat a cast-iron pan or a deep oven-safe skillet on the stove top to medium. Add 3 tablespoons of olive oil. Add onions with a pinch of salt and pepper. Sauté 3-5 minutes.

Add in garlic, cumin, paprika, chili powder and cayenne. Sauté another minute until garlic is fragrant. Add tomatoes, frozen squash, beans and corn. Mix well, cover with a lid on medium-heat for 10-12 minutes, stirring a couple times. Season with salt and pepper to taste.

Make 4-6 indents in the sauce, crack each egg into them. Season eggs with pinch salt and pepper.

Place pan in oven uncovered for 10-12 minutes or until eggs reach desired consistency. Or continue cooking on stove top covered with a lid for 3-5 minutes. Remove from oven and garnish with fresh chopped parsley, dill or basil.

Serve with bannock, toasted bread, or cooked wild rice.

Optional:

* Fresh off the cob, or canned, rinsed and drained.

**Fresh butternut squash, peeled, cubed small and pre-steamed or boiled until soft.

Makes 4 -6 servings.

Nutrients per serving:

Calories: 282
Protein: 13 g 
Total Fat: 12 g 
Fibre: 7 g 
Sodium: 423 mg

Recipe provided by Christa Bruneau-Guenther, owner and executive chef at Feast Café Bistro in Winnipeg, Manitoba.