kale…it’s what’s for dinner

11 Apr

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 http://www.beginwithinnutrition.com

14 Responses to “kale…it’s what’s for dinner”

  1. Kel Kelly AprpmThu, 11 Apr 2013 19:43:14 -04002013-04-11T19:43:14-04:0007 28, 2013 at 9:26 p04 #

    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. 🙂

    • beginwithinnutrition AprpmThu, 11 Apr 2013 20:52:51 -04002013-04-11T20:52:51-04:0008 28, 2013 at 9:26 p04 #

      I agree, the cast iron skillet makes everything taste better!

  2. marie5k ApramFri, 12 Apr 2013 09:59:06 -04002013-04-12T09:59:06-04:0009 28, 2013 at 9:26 p04 #

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

    • beginwithinnutrition ApramFri, 12 Apr 2013 10:51:21 -04002013-04-12T10:51:21-04:0010 28, 2013 at 9:26 p04 #

      It was SO good Marie! It reminded me of something our Italian grandmas would make 🙂

  3. Chelsea AprpmSat, 13 Apr 2013 14:03:23 -04002013-04-13T14:03:23-04:0002 28, 2013 at 9:26 p04 #

    Just made and ate this delicious meal! So yummy!

    • beginwithinnutrition AprpmSat, 13 Apr 2013 22:11:46 -04002013-04-13T22:11:46-04:0010 28, 2013 at 9:26 p04 #

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

  4. Maja Nordic JulamWed, 10 Jul 2013 06:53:39 -04002013-07-10T06:53:39-04:0006 28, 2013 at 9:26 p07 #

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

    Greetings!
    Maja

    • beginwithinnutrition JulpmWed, 10 Jul 2013 22:27:47 -04002013-07-10T22:27:47-04:0010 28, 2013 at 9:26 p07 #

      Please do, It’s so good for you! Thanks for reading 🙂

  5. Sascha JulamSun, 21 Jul 2013 04:37:30 -04002013-07-21T04:37:30-04:0004 28, 2013 at 9:26 p07 #

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

    • beginwithinnutrition JulpmSun, 21 Jul 2013 22:40:48 -04002013-07-21T22:40:48-04:0010 28, 2013 at 9:26 p07 #

      yup!…room in the diet for everything 🙂

Trackbacks/Pingbacks

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