Power Pack your Eggs on Toast

Eggs are a poor students best friend – they are cheap, easy and full of protein.  They make a fast breakfast, lunch or dinner and there are endless variations in how to cook them.  Here is a way to add some nutrient dense kale and colourful peppers to a classic eggs ‘n toast meal.

bowl-of-brown-eggs

Eggs Florentine is a fancy Italian egg dish made with a a cheesy white sauce or hollandaise.  This recipe is a lazy, poor person’s version of that dish!

Directions:

1)  Peel and crush  2 – 4 cloves of garlic and cook on low medium heat (it burns easily) in a bit of olive oil and a sprinkle of water. Stir constantly for five minutes.

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2) Pull the leafy green part off the kale stem (it is too tough) and chop finely.  Chop a red and/or  yellow pepper and add all of these veggies to the cooked crushed garlic.  Cook for another five minutes or until kale is tender, but still bright green.

If you are using spinach instead of kale, cook the peppers first for five minutes and add the spinach for 1- 2 minutes.  Spinach cooks really quickly and reduced down dramatically, so you can fill the frying pan with spinach for this dish.  If you are a meat eater and have some chorizo or ham if your fridge you could add some cubes of that here.  If the mixture is sticking to the pan, add another sprinkle of water and cook until it is evaporated and everything tastes sweet and tender.

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3.  While the garlic veggies are cooking, butter some toast and put a little bit of mayo and sharp grated cheese on the slices.  (The cheese semi-melts when the eggs and veggies hit it making it flavourful without all the fuss and a few less calories than you would find in  a hollandaise sauce).

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4.  Push the veggies to the side of the pan and add a bit of butter to the clear space in the middle.  When the butter is melted, crack your eggs into that space.  You can put a pan lid on the eggs at this point to help them finish cooking without the yolks going hard.  They are cooked when all the white part has changed from a translucent jelly  to a  firm opaque white colour.

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Lift the eggs out carefully with a spatula onto your waiting pieces of toast and enjoy!  Total cooking time 15 minutes.

Here are a couple other links to the nutritional power of kale:

https://tenthstreetdinner.wordpress.com/2014/09/17/how-food-affects-your-brain-growing-healthy-neuron-connections-with-the-right-nutrients/

https://tenthstreetdinner.wordpress.com/2014/04/07/roasted-sweet-potato-kale-and-quinoa-salad-power-pack-your-nutritrients-for-the-home-stretch/

and a blurb on the beauty of eggs:

Let Us Eat Eggs

“With science on our side, we can once again enjoy the wonderfully nutritious egg. Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.”    

http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat

And here is a link from Brenda Smith, Selkirk College Co-op and Employment Services coordinator.  Her new chickens that she raised from chicks have just laid their first egg!  This  link has all kinds of recipes and ideas of ways to cook eggs.

http://www.grit.com/animals/use-up-those-eggs.aspx#axzz3PCROdgM4

Brenda Smith’s first egg from her beloved chooks!

Thanks again to Melody Anderson as it was her spinach/egg dish that inspired this concoction!

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Melody Anderson at Idaho Peak

Here another one of her great, fast meals that was posted a long time ago:

https://tenthstreetdinner.wordpress.com/2013/01/18/stuffed-potatoes/

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