Egg and greens skillet
Delight in a nutritious and flavorful Egg and Greens Skillet, featuring sautéed swiss chard, kale, and asparagus, seasoned with turmeric and red pepper, all cooked in aromatic coconut oil. Perfect for a healthy, protein-packed breakfast or brunch!
- 13 Feb 2025
- Cook time 6 min
- Prep time 10 min
- 1 Servings
- 9 Ingredients
Egg and Greens Skillet is a nutritious and flavorful dish that brings together vibrant vegetables with a perfectly cooked egg. This easy-to-make recipe is perfect for a healthy breakfast or a quick lunch, combining the earthy flavors of kale and swiss chard with a subtle heat from red pepper and the rich, golden hue of turmeric.
Ingredients:
Instructions:
- Wash and roughly chop the Swiss chard and kale.
- Cut the asparagus spears into 1-inch pieces.
- Finely chop the onion.
- Place a medium-sized skillet over medium heat.
- Add 2 tablespoons of coconut oil to the skillet and allow it to melt and coat the bottom evenly.
- Once the oil is hot, add 1 tablespoon of finely chopped onion.
- Sauté the onion for about 2-3 minutes, or until it becomes translucent and slightly golden.
- Add 1 teaspoon of turmeric powder and 1/4 teaspoon of red pepper flakes. Stir well to combine and allow the spices to bloom for about 1 minute.
- Add the chopped Swiss chard, kale, and asparagus into the skillet.
- Sprinkle 2 teaspoons of salt over the vegetables.
- Stir well to combine all the ingredients.
- Cook for approximately 5-7 minutes, stirring occasionally, until the greens are wilted and the asparagus is tender-crisp.
- Use a spoon or spatula to create a small well in the center of the skillet by pushing the vegetables aside.
- Crack the egg into the well you created in the skillet.
- Reduce the heat to medium-low.
- Cook the egg until the white is set but the yolk is still runny, approximately 2-3 minutes. For a firmer yolk, cover the skillet with a lid and cook for an additional 1-2 minutes.
- Once the egg is cooked to your preference, remove the skillet from the heat.
- Serve the Egg and Greens Skillet directly from the pan.
Tips:
- Tip 1: To make the dish even more nutritious, consider adding other vegetables like spinach or bell peppers.
- Tip 2: For a creamier texture, you can add a splash of milk or a sprinkle of cheese to the skillet just before adding the egg.
- Tip 3: Serve the Egg and Greens Skillet with a slice of whole grain toast or a side of avocado for a more complete meal.
The Egg and Greens Skillet is a delightful and healthy meal that you can prepare in just a few steps. It’s packed with nutrients and flavors, making it a perfect choice for a quick yet satisfying dish. Enjoy your delicious and wholesome creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 400kcal | 20% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 13g | 4% |
| Fiber 8g | 22% |
| Sugar 3.40g | 3% |
| Fat | |
| Fat 33g | 40% |
| Saturated 24g | 81% |
| Cholesterol 180mg | - |
| Vitamins | |
| Vitamin A 650ug | 72% |
| Choline 170mg | 31% |
| Vitamin B1 0.28mg | 23% |
| Vitamin B2 0.78mg | 60% |
| Vitamin B3 2.34mg | 15% |
| Vitamin B6 0.36mg | 21% |
| Vitamin B9 150ug | 37% |
| Vitamin B12 0.45ug | 19% |
| Vitamin C 150mg | 167% |
| Vitamin E 3.42mg | 23% |
| Vitamin K 1140ug | 948% |
| Minerals | |
| Calcium, Ca 420mg | 32% |
| Copper, Cu 0.31mg | 34% |
| Iron, Fe 6mg | 57% |
| Magnesium, Mg 120mg | 28% |
| Phosphorus, P 220mg | 18% |
| Potassium, K 950mg | 28% |
| Selenium, Se 16ug | 30% |
| Sodium, Na 4930mg | 328% |
| Zinc, Zn 1.68mg | 15% |
| Water | |
| Water 270g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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