kale…it’s what’s for dinner

meet kale

Dubbed the “new beef” secondary to its high iron level.  Weighing in at only 40 calories, zero fat and a whopping 5 grams of fiber for a 1 cup serving, kale is hailed as a champion in the nutrition world.  It is a powerful antioxidant and anti-inflammatory food warding off disease and contains abundant amounts of vitamins K, A and C all important for immunity, skin, vision and bodily functions.  For all you non-dairy drinkers out there, per calorie kale contains more calcium than milk!

I found this recipe in the April, 2013 edition of Women’s Health Magazine and as usual I modified using the ingredients I had in the house.  I like keeping kale recipes on hand because in a few weeks our garden will be overflowing with kale and I will run out of different ways to prepare it!

kale skillet with egg, onion, and tomato ~vegetarian, gluten free~

Kale Skillet with Egg, Onion, and Tomato

1 1/4 cup quartered cherry tomatoes

1/2 Tablespoon balsamic vinegar

2 large bunches of kale

1 1/2 yellow onion, chopped

4 cloves garlic, minced

5 large eggs

a few large glugs of olive oil

salt & pepper to taste

kale skillet with egg, onion and tomato ~vegetarian, gluten free~

Directions

-In a small bowl, toss cherry tomatoes with balsamic vinegar and set aside.

-Remove kale from stems and chop leaves, place in a large bowl of cool water, and swirl to rinse.  Transfer to a colander allowing a bit of water to remain on leaves.

-In a large cast-iron skillet over medium heat, saute onion in olive oil until softened and browned.  Reduce heat to low and add garlic, saute for 3 minutes.

-Add kale leaves to skillet, turn heat to high and toss with tongs until leaves wilt.  Add salt & pepper to taste.

-Make five indents, or “nests” in kale.  Crack 1 egg into each nest.

-Cover skillet and reduce heat.  Cook until yolks are set, about 5 minutes.

-Add cherry tomatoes and vinegar to skillet, then enjoy!

kale skillet with egg, onion, and tomato ~vegetarian, gluten free~

To round out the meal we had roasted fingerling potatoes.  First, in a bowl drizzle potatoes with olive oil and sprinkle with salt & pepper to taste.  If you want to get fancy, add freshly chopped parsley, rosemary or thyme.  Transfer onto a pan and roast in a 450 degree oven for 25 minutes or until soft on the inside and golden on the outside.

kale skillet with egg, onion and tomato ~vegetarian, gluten free~

This is such a quick, easy, affordable and hearty meal that is loaded with health benefits.  For a vegan version you can substitute eggs with cannellini beans…hope you like it too!

If you would like help planning your family’s meals visit me at www.beginwithinnutrition.com

14 comments

  1. Kel Kelly   •  

    ginny makes this dish and it is by far one of my favorite! she makes it in a black cast iron skillet too which enhances everything. :)

  2. marie5k   •  

    this looks unreal! i’m going to try it this weekend!

  3. Chelsea   •  

    Just made and ate this delicious meal! So yummy!

    • beginwithinnutrition   •  

      Oh so glad you liked it as much as we did!!! Thanks for checking out the blog and trying the recipe :)

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  6. Maja Nordic   •  

    Thanks for inspiration! I will have to try kale for the first time :)

    Greetings!
    Maja

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  8. Sascha   •  

    funny, you promote kale for it’s healthbenefits and post a recipe with eggs,EGGS!!!! :-)

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