About the Recipe
Creamy, perfectly poached eggs nestled over tender kale sautéed in olive oil and garlic. Simple, nutritious, and packed with vibrant flavors, this low-carb Mediterranean breakfast is a gentle but satisfying way to start your morning.
Ingredients
Ingredients:
2 large eggs
2 cups fresh kale, washed and roughly chopped (spinach or Swiss chard can substitute)
1 tablespoon extra-virgin olive oil
1 small clove garlic, minced (optional, but highly recommended)
Sea salt and freshly ground black pepper, to taste
1 tablespoon vinegar (apple cider or white vinegar; for poaching eggs)
Preparation
Poached Eggs:
Heat Water: Bring a small saucepan filled halfway with water to a gentle simmer (not boiling), and add 1 tablespoon vinegar (helps eggs set quickly).
Poach Eggs: Carefully crack each egg into a small bowl or ramekin first, then gently slip each egg into simmering water. Poach eggs for about 3-4 minutes for runny yolks, or slightly longer for firmer yolks.
Cooking Tip: A gentle simmer—not a rapid boil—is key for perfectly poached eggs.
Remove Eggs: Gently remove eggs with a slotted spoon, allowing excess water to drain briefly.
Garlicky Sautéed Kale:
Sauté Kale: Heat olive oil gently in a skillet over medium heat. Add minced garlic and sauté until fragrant (about 30 seconds).Add kale to skillet, and sauté until wilted and tender (3-4 minutes). Season with salt and pepper.
Cooking Tip: Cook kale just until tender and bright green to retain texture and nutrients.
Plate & Serve: Arrange sautéed kale on a plate, gently placing poached eggs atop. Drizzle lightly with additional olive oil if desired, and season eggs with a pinch of salt and pepper.
Low-Carb Flavor Boost Options:
Red Pepper Flakes: Add a small pinch to the sautéed kale for a mild, warming spice.
Lemon Zest: Sprinkle fresh lemon zest over the finished dish to brighten flavors.
Fresh Herbs: Top with chopped parsley, basil, or dill for added freshness.
Anchovy Butter (dairy-friendly): Melt butter gently with minced anchovy and drizzle over kale for added depth.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society