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Garlic Kale and Poached Eggs


  • Olive oil spray

  • 1/2 cup diced yellow onion

  • 2 minced garlic cloves

  • 1 large bunch of kale, stems removed and leaves torn into small pieces (about 6 to 8 cups)

  • 1/2 cup diced roasted red peppers

  • 1/8 tsp. sea salt           

  • 1/8 tsp. black pepper

  • 1 tbsp. balsamic vinegar or citrus-flavored balsamic vinegar

  • 4 large eggs

  • 2 cups white vinegar


Fill a small pot halfway with water and set to boil. While water is heating, set a nonstick pan over high heat for one minute. Remove pan, spray with olive oil, and return to burner for 30 seconds. Add onions and garlic. Sauté for two minutes, reduce heat to medium-high, then add the kale, sautéing it down by the handful for about three minutes. When kale is cooked and wilted, stir in red peppers and sauté for one more minute. Season with sea salt and black pepper, remove from heat, and stir in balsamic vinegar. Just as water boils, crack one egg into a small bowl filled with 1/2 cup white vinegar. Pour the vinegar and egg into the boiling water, and repeat with each egg. Boil two and a half minutes. Reduce heat to medium or medium-low after one minute to prevent water from boiling over. Remove eggs with slotted spoon. Place 1/2 cup of vegetable mixture on plate and top with poached egg.

Serves four. A serving is ½ cup of vegetables and 1 egg. Each serving contains about 160 calories, 6 g fat (1.5 g saturated fat, 0 g trans fat), 185 mg cholesterol, 270 mg sodium, 16 g carbohydrates, 6 g sugar, 5 g fiber, and 13 g protein.

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