Sheet Pan Kale and Egg Bake

Nutrient rich,  ready in 15 minutes and  under 300 calories this sheet pan kale and egg bake is just as good for dinner as it is for breakfast.

It’s probably safe to say,  you ‘re as happy as I am to be welcoming Spring! Who doesn’t like blooming shrubs, greener grass, warmer weather,  longer days, and ..spring cleaning? Did I just say cleaning?  UGH,  sorry, we don’t like cleaning, do we?  But maybe we can agree that  we do love the results of time spent tossing out and tidying up. The Recipe Redux must feel me,  because they’re  challenging us with a Spring Cleaning Theme:

Cook with at least 3 ingredients that are actually in your pantry right now. Try not to go to the store to buy anything new. Give tips to make a healthy dish with whatever you have on hand.

Here’s the story behind how I completed the March challenge. Last Friday was extraordinary. The kind of day that rarely happens, I was home alone knocking out projects that were long overdue #springcleaning.  As the day wore on, I was working up a big appetite, and the urge to go to the grocery store was mounting, especially because I had nothing planned for dinner (yep it happens ).   I resisted putting an end to my productive day, not knowing  when I would have time (or motivation) to return to the mundane tasks I was undertaking.

After peeling off the last  remaining old  wall paper that was hung in the bathroom once used by my two children,  I headed  to my kitchen  to prepare a healthy meal for two, without a trip to the grocery store.  It began with a simple 3 step inventory of what I had on hand.

   First, I searched for protein. (Read why I’m a stickler for having 20-30 grams of protein per meal). Nothing left in my freezer; there was a can of tuna and a can of pinto beans in the pantry and a carton of eggs,  milk, cheese in the refrigerator.  Ok I can work with that.

2. Second, show me the  veggies?(remember, healthy meals are served with half the plate full of vegetables). I did have few frozen packages of vegetables  in the freezer and  half  head of kale (that was beginning to wilt) in the refrigerator .

3. Finally,  I looked  something to round out the meal,  carbohydrates, preferable whole grains, ( here’s what i found: brown rice, quinoa, and a day old half of a whole wheat baguette.)

After the rudimentary inventory, I picked items that were most perishable in each group:  the eggs, kale and baguette were winners, and that

 my friends, is how this breakfast for dinner meal came to be..

 40% daily value for calcium, 80% daily value for vitamin A, 70% daily value for vitamin C, 15% daily value for iron. This meal is low in carbs (14 grams per serving), so I was glad I had the baguette and I also  added a glass of orange juice  for a satisfying meal without leaving the house.  What tips to you have to get a healthy meal on the table with what you have on hand? 

Please see the links below to see how my colleagues are meeting the challenge of  making a meal with what’s on hand. Happy Spring! Sheet Pan Kale and Egg Bake

by Diane Boyd

Ingredients (serves 2)

  • 4 cups chopped kale
  • 1 tablespoon olive oil
  • 1/2 tablespoon lemon juice
  • 1/2  garlic clove, minced
  • 1/4 teaspoon sea salt
  • 4 extra large eggs
  • 2 ounces shredded Parmesan cheese
  • salt and pepper to taste

Instructions

1. Preheat oven to 375 degrees F. Spray a pan sheet pan with cooking spray and set aside

2.Toss chopped kale with oil, lemon juice and garlic and sea salt. Massage with hands to coat thoroughly. Spread kale on baking sheet.

3. Make 4 holes in layer of kale .

4. Separate egg and place white inside of hole made in kale. Lay yolk on top of egg white. Repeat with remaining eggs.

5. Place baking sheet in oven and bake until eggs are firm, about 5 to 10 minutes.

6. Remove sheet pan from oven. Sprinkle with parmesan cheese. Serve immediately.

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Summer Caprese Bowl

Under 400 calories,   this summer caprese bowl with a peachy sauce is inspired by a dated but delicious food memory.Summer CapreseSalad (1)This summer I did not budge from Wrightsville Beach, NC. IMG_0979_edited-2It’s not as leisurely as it  sounds (or looks). Let me assure you, I have not adopted the lifestyle of a wahine,  and I did not trade in my running shoes for a long board or even a paddle board.  Please do not call it  a staycation. It was a whirlwind of business and activity, from  my day job as a dietitian/nutritionist working in my private practice,  to my on call responsibilities managing a property at the beach. I loved each and everyone of  my guests, but if I said, I’m sorry  the tourist season is over,  I’d be deserving of four

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So this month’s Recipe Redux theme: a vacation inspired recipe,  comes from a not so recent trip. Some of my fondest memories are  traveling in the summer with my kids while they played junior golf. I ‘m not just unpacking memories, I’m digging deep into the archives… July 2008 when my son played in the US Junior Amateur Championship, sponsored by the United States Golf Association…IMG_4348 Boomer was sixteen, a rising sophmore at Laney High School.  He  was fortunate enough to have our friend and  club pro, Sara Bush  serve as a loyal caddie! The three of us loaded my SUV and drove fourteen hours to the event held here at …
IMG_4347_edited-1 Shoal Creek Golf Club,  Birmingham,  Alabama. My son (and all the junior golfers including the now PGA stars Jordan Spieth, and Emilio Grillo) were treated like tour pros and had terrific access to the club and it’s amenities, including meals. Parents paid for food, but were happy to have the convenience, not to mention the spread and hospitality this private club is know for!  Boomer and Sara ate quickly as they were focused on the difficulties of the course and the competition.  I  on the other hand, spent more time enjoying the food, and I distinctly remember the ginormous platers of roasted summer vegetables and a peach vinaigrette.  So today I’m combing these two food memories, into a balanced meal served in a bowl; cause that’s how we roll in 2016!

I love the taste and the nutritional profile  of this meal which meets my goal  to consume 30 grams of protein, along with plenty of veggies  and a  whole grain. Remember,  you don’t  always have to start from scratch. Using  leftovers makes putting together healthy and delicious combos, quick and easy;  I used grilled chicken and quinoa from last night in this bowl.IMG_4523_edited-1

CALORIES: 380; FAT 15 grams (3.9 sat, mono 6.2, poly 2.5) ; PROTEIN 33 grams; CARB 32 grams; FIBER 5 grams; SUGARS 7 grams; CHOL 70 mg; IRON 4.49 mg; SODIUM 553mg; CALCIUM 179 mg

Be sure to check out the links at the bottom of this post to see what vacation memories are inspiring my colleagues recipes this month!

 

Summer Caprese Bowl

by Diane Boyd, MBA, RD, LDN

Ingredients (serves 2)

  • 1 cup cooked quinoa
  • 2 cup fresh greens (romaine, red leaf lettuce, arugula)
  • 1 charred grilled zucchini (about 1 cup)
  • 1 oz. part skim mozzarella cheese
  • 1 tablespoon fresh basil
  • 6 ounces grilled chicken, sliced

for the peach vinaigrette

  • 1 tablespoon white balsamic vinegar
  • 1 teaspoon fresh chopped thyme
  • 1/2 teaspoon honey
  • 1/2 ripe peach, finely chopped
  • 1 tablespoon EVOO

Instructions

for the peach vinaigrette

Combine all ingredients except the oil in a blender. blend until combined. Allow to sit about 15 minutes. Slowly add EVOO to blender and combine.

1. In two bowls arrange cooked quinoa, lettuces, zucchini, basil, grilled chicken, torn mozzarella cheese. Drizzle with peach vinaigrette dressing.

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