When dinner needs to come together in one pan, chickpeas, tomatoes, and spinach make a dependable place to start. Here, eggs add a little more substance and feta brings a salty finish. The recipe makes two servings, with an estimated 440 calories per serving.
Ingredients and calorie estimate
For two servings, use 240 g drained chickpeas, 200 g chopped tomatoes, 100 g spinach, two eggs, 60 g crumbled feta, and one tablespoon of olive oil. Add one small garlic clove, black pepper, and a pinch of salt.
Using typical ingredient values, the full pan comes to about 875 calories: roughly 393 from chickpeas, 119 from oil, 36 from tomatoes, 23 from spinach, 144 from eggs, and 159 from feta. That works out to about 440 calories each when divided into two servings; the exact total changes with brands and ingredient sizes.
Cook it in one pan
Warm the olive oil in a skillet over medium heat, then cook the chopped garlic for about 30 seconds. Stir in the tomatoes and chickpeas with black pepper, and simmer until the tomatoes soften and the mixture looks saucy, about five minutes.
Fold in the spinach and let it wilt. Make two small spaces in the chickpea mixture, crack in the eggs, cover the pan, and cook until the whites are set to your liking. Finish with feta and a pinch of salt.
Make the portions your own
For a softer yolk, check the eggs early; a minute or two can make the difference between runny and firm. If you change the feta or oil quantity, adjust the calorie estimate too, since those amounts contribute a noticeable share of the total.
Serve straight from the skillet while the spinach is bright and the feta is still cool against the warm chickpeas. A slice of bread makes it more substantial, but add its calories separately if you are tracking the meal.