SAUTÉED KALE WITH FRIED EGGS
A healthy, hearty breakfast. Sautéed eggs and kale are equally good as a super-quick and nutritious weekday dinner.
2 serving of sautéed kale with fried eggs (A healthy, hearty breakfast. Sautéed eggs and kale are equally good as a super-quick and nutritious weekday dinner.) contains 485 Calories. The macronutrient breakdown is 8% carbs, 84% fat, and 8% protein. This is a good source of protein (18% of your Daily Value), potassium (11% of your Daily Value), and calcium (24% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 4 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- 1. In a large sauté pan over medium-high heat, warm 2 Tbs. of the olive oil. Add the kale, garlic and sauté until the kale is wilted and the garlic is lightly golden, 2 to 4 minutes. Season with salt and pepper (optional). Remove from the heat and keep warm. 2. In a small nonstick frypan over medium heat, warm the remaining 1 Tbs. olive oil. Break the eggs into the pan. Reduce the heat to medium-low and season the eggs lightly with salt and pepper (use pink salt). Cover the pan and cook until the whites are set and yolks are just beginning to turn firm around the edges, about 5 minutes. 3. Divide the greens between 2 plates and top each serving with a fried egg. Serve immediately. Serves 2.
Nutrition Facts
For 2 serving of sautéed kale with fried eggs (200g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 485 | |
| Fats | 46g | 60% |
| Saturated fats | 7g | 37% |
| Trans fats | 0g | |
| Cholesterol | 208mg | 69% |
| Sodium | 306mg | 13% |
| Carbs | 10g | 4% |
| Net carbs | 8g | |
| Fiber | 2g | 6% |
| Sugar | 0.2g | |
| Protein | 10g | |
| Calcium | 242mg | 24% |
| Iron | 4mg | 53% |
| Potassium | 540mg | 11% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0.2μg | |
| Caffeine | 0mg | |
| Choline | 165mg | 30% |
| Copper | 0.3mg | 31% |
| Fluoride | 1μg | |
| Folate (B9) | 54μg | 14% |
| Lycopene | 0μg | |
| Magnesium | 95mg | 23% |
| Manganese | 1mg | 31% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 1mg | 19% |
| Phosphorus | 177mg | 25% |
| Retinol | 90μg | |
| Riboflavin (B2) | 0.3mg | 25% |
| Selenium | 19μg | 34% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 3403IU | |
| Vitamin A | 245μg | 27% |
| Vitamin B12 | 0.5μg | 21% |
| Vitamin B6 | 0.4mg | 28% |
| Vitamin C | 131mg | 145% |
| Vitamin D IU | 46IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 6mg | 43% |
| Vitamin K | 25μg | 21% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 0.2g | |
| Sucrose | 0g | |
| Glucose | 0.2g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 37% |
| Monounsaturated fats | 32g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 1g | |
| Glycine | 0.4g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 0.4g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
