Healthy egg with Peppered White Bean, Kale recipe

Total Time

30 min

Preparation Time

10 min

Cooking Time

20 min

512

Ingredients (4 Servings)

  • 4 large eggs
  • 1 can unsalted Great Northern beans, rinsed and drained
  • 1/2 cup water
  • 1/2 tsp grated lemon rind
  • 3/8 tsp black pepper, divided
  • 1 vegetarian Parmesan cheese, grated
  • 2 tsp olive oil, divided
  • 5 cups chopped kale
  • 1/2 tsp kosher salt, divided
  • 2 tbsp white vinegar
  • 1/4 cup chopped onion
  • 2 tsp fresh lemon juice
  • 1 tsp minced fresh cilantro
  • 1 tsp minced fresh flat-leaf parsley
  • 1 plum tomato, seeded and finely chopped
  • 1 garlic clove, minced

Directions

  • Combine beans and 1/2 cup water in a saucepan; bring to a boil. Cook 4 minutes; remove from heat. Stir in rind, 1/8 teaspoon pepper, and cheese; coarsely mash.
  • Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add kale and 1/4 teaspoon salt. Cook 3 minutes or until kale wilts, stirring frequently. Remove kale from pan; keep warm.
  • Wipe Dutch oven clean with a paper towel; return pan to medium-high heat. Add water to pan, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup. Gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs using a slotted spoon; place on a paper towel-lined plate.
  • Combine remaining 1 teaspoon oil, remaining 1/4 teaspoon pepper, remaining 1/4 teaspoon salt, onion, and remaining ingredients in a medium bowl. Divide bean mixture evenly among 4 plates. Top evenly with kale, eggs, and tomato mixture.

Nutrition

Per serving:
  • Calories:- 175
  • Fat:- 4 g
  • Cholesterol:- 13 mg
  • Sodium:- 57 mg
  • Carbohydrate:- 65 g
  • Fiber:- 6 g
  • Protein: 39 g