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

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.

Serves (serves 2)     adjust servings


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. 1. Preheat oven to 375 degrees F. Spray a pan sheet pan with cooking spray and set aside
  2. 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. 3. Make 4 holes in layer of kale .
  4. 4. Separate egg and place white inside of hole made in kale. Lay yolk on top of egg white. Repeat with remaining eggs.
  5. 5. Place baking sheet in oven and bake until eggs are firm, about 5 to 10 minutes.
  6. 6. Remove sheet pan from oven. Sprinkle with parmesan cheese. Serve immediately.

by

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 401kcal Calories from fat 234
% Daily Value
Total Fat 26g 40%
Saturated Fat 9g 45%
Transfat 0g
Cholesterol 436mg 145%
Sodium 666mg 28%
Carbohydrate 14g 5%
Dietary Fiber 5g 20%
Sugars 4g
Protein 30g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

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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Snow White Dip with Winter Crudités

Lite snow white dip and  colder weather veggies are the perfect way to encourage healthy during the holidays and still  spread holiday cheer.
The Recipe Redux  is once again playing their favorite game: Grab a Book and Cook! Members are challenged to pick a beloved cookbook, and turn to any page with combination of the numbers of the out going  year, 2016. Last time we played this game, I picked the trendy book, Plenty. But to today, I’m throwing it back to the eighties with the Frog Commissary Cookbook. Originally published in 1985, this cookbook was way ahead of its’ time, featuring a  multiethnic blend of foods and ingredients including many vegetarian recipes. Thumbing to  page 16 of the book, I found A Few Thoughts on Crudités. Taking my cue from their tips  including let the season be your guide and don’t overlook the the sophistication of an all green-and-white presentation With this inspiration, I’m sharing a lite snow white dip accompanied by winter crudité. If you have visions of sugar plums dancing in you head, now you can also have visions of fennel, broccoli, and cremini mushrooms, oh my!    I figured you were probably busy this week so  I kept this festive appetizer/snack easy to make; you can prepare in only 10 minutes.  ENJOY! Don’t forget to visit the links at the bottom of this post to see what my colleauges are smitten with.

What festive but healthy foods are you preparing this week?

Snow White Dip with Winter Crudités (8 -12 appetizer servings)

Ingredients

for the dip

  • 1 cup low fat mayonnaise
  • 1/2 cup lite sour cream
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh parsely, chopped
  • 1/4 teaspoon ground course garlic sea salt
  • fennel fronds
  • pomegranate seeds

for the crudite

  • 1 fennel bulb
  • 8 ounces cremini mushrooms
  • 1 head of broccoli

Instructions

  1. Combine all ingredients in a small serving bowl. Stir. Cover and refrigerate until ready to serve. Just before serving garnish with fennel fronds and pomegranate seeds.
  2. 1. Break broccoli into flowerets. Fill the bottom of a sauce pan with one inch of water. Bring to a boil. Blanch broccoli by adding to pan of boiling water  for 30 seconds. Transfer vegetables to ice water. Allow to cool and drain.
  3. 2. Wipe mushrooms with a damp cloth to clean.
  4. 3. Cut fennel bulb into strips.
  5. 4. Arrange vegetables on a platter and serve with dip.

by

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 2153kcal Calories from fat 1832
% Daily Value
Total Fat 204g 314%
Saturated Fat 40g 200%
Cholesterol 150mg 50%
Sodium 2200mg 92%
Carbohydrate 71g 24%
Dietary Fiber 24g 96%
Sugars 27g
Protein 28g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

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