Sautéed Kale with Poached Eggs and Garlic
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2
Ingredients:
4 cups fresh kale, chopped
4 large eggs
2 tablespoons olive oil
3 cloves garlic, minced
Salt and black pepper, to taste
Red pepper flakes (optional, for heat)
1 tablespoon lemon juice
Fresh parsley, chopped (for garnish) 
Nutritional Information (per serving):
Calories: 215
Total Fat: 15g
Saturated Fat: 3g
Cholesterol: 370mg
Sodium: 210mg
Total Carbohydrates: 4g
Dietary Fiber: 2g
Sugars: 0g
Protein: 12g
Micronutrients:
Vitamin A: 150% Daily Value
Vitamin C: 120% Daily Value
Calcium: 10% Daily Value
Iron: 20% Daily Value
Folate: 40% Daily Value
Instructions:
1. Begin by bringing a pot of water to a gentle simmer over medium heat. Add a splash of vinegar if desired for poaching the eggs.
2. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, or until fragrant.
3. Add the chopped kale to the skillet and season with salt, black pepper, and red pepper flakes if using. Sauté the kale for 5 to 7 minutes until wilted and tender. Stir occasionally to ensure even cooking.
4. While the kale is cooking, carefully crack the eggs into the simmering water. Poach them for about 3 to 4 minutes or until the whites are set and the yolks are still runny, or to your preferred doneness.
5. Once the kale is cooked through, drizzle the lemon juice over it and stir to combine.
6. Divide the sautéed kale between two plates, and top each serving with two poached eggs. Garnish with fresh parsley for added flavor and presentation.
7. Serve immediately and enjoy this nutritious, low-carb breakfast that is perfect for managing blood sugar levels.
