kale…it’s what’s for dinner

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

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

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!

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.

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 http://www.beginwithinnutrition.com