Title: Scrambled Eggs with Sautéed Kale
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2
Ingredients:
4 large eggs
1 cup fresh kale, chopped
1 tablespoon olive oil
1 clove garlic, minced
Salt and pepper to taste
1 tablespoon grated Parmesan cheese (optional)
1 teaspoon lemon juice 
Instructions:
1. In a medium bowl, crack the eggs and whisk them together until fully combined. Season with a pinch of salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Add the chopped kale to the skillet and cook for 3 to 4 minutes until the kale is wilted and tender, stirring occasionally.
4. Push the sautéed kale to the side of the skillet and reduce the heat to low. Pour the beaten eggs into the empty side of the skillet.
5. Allow the eggs to sit undisturbed for a few moments until they start to set around the edges. Gently stir with a spatula to scramble the eggs, mixing them with the kale. Cook until the eggs are just set and creamy, about 2 to 3 minutes.
6. If using, sprinkle the Parmesan cheese over the scrambled eggs and add a splash of lemon juice for added flavor.
7. Serve hot, garnished with additional salt and pepper if desired.
Nutritional Information (per serving):
Calories: 230
Protein: 14g
Fat: 18g
Carbohydrates: 3g
Fiber: 1g
Sugars: 0g
Micronutrients:
Vitamin A: 200% DV
Vitamin C: 130% DV
Calcium: 15% DV
Iron: 10% DV
Vitamin K: 450% DV
This dish is rich in nutrients, low in carbohydrates, and provides a hearty start to the day while being friendly for those with diabetes. Enjoy a delicious and healthy breakfast that supports your nutritional needs.
