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
- 2 boneless skinless chicken beast
- 3 Tablespoons flour
- 1 teaspoons olive oil
- 2 Tablespoons lemon juice
- 3/4 cup reduced sodium chicken broth
- 4.5 ounces frozen artichoke hearts, quartered
- 8 ounces white mushrooms, sliced
- 10 calamata olives, sliced lengthwise
- 2 tablespoons sun-dried tomatoes, chopped
- 1/4 cup feta cheese
- 1.Place each chicken breast between 2 sheets of waxed paper and using a rolling pin, pound chicken to 1/4 inch thickness.
- 2. Dredge chicken in flour.
- 3. Heat olive oil in skillet over medium-high heat.
- 4. Add chicken breasts and cook about 3 minutes per side, or until brown.
- 5. Mix lemon juice with broth. Pour over browned chicken breasts. Bring to a boil. Reduce heat and simmer 10 minutes.
- 6. Add artichoke hearts and simmer 5 minutes.
- 7. Add mushrooms and simmer 5 additional minutes.
- 8. Add sun-dried tomatoes and olives.Simmer just until heated. Serve with 1 tablespoon feta cheese.
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
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.