Healthy Mornings Happy Days: Swiss Chard and Poached Eggs
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Ingredients
1 bunch swiss chard, cleaned, dried and chopped
4 eggs
2 tablespoon olive oil
¼ teaspoon sea salt
¼ teaspoon black pepper
1/2 medium onion diced or sliced
½ red bell pepper chopped or sliced
½ cup shredded parmesean cheese
1 cup water
Instructions
Preheat skillet to medium heat. Add olive oil.
When oil is heated: Toss the slices red pepper with olive oil, salt, and pepper. Sauté 3-5 minutes.
When peppers begin to soften add onions and chopped swiss chard. Sauté for another 8–10 minutes or until chard is cooked to desired tenderness.
Reduce heat to low. Spread chard mix evenly in pan, add 1/2 to 3/4 c water, crack eggs on top and cover with lid. Cook until yokes reach desired doneness (approximately 5 minutes for custardy yokes, less for runny yokes). Add more (or less) water if needed to steam eggs.
Top it off: Sprinkle with cheese. Serve immediately.
Per Serving (¼ of recipe, 1 poached egg + ¼ vegetable mix)
| Nutrient | Amount (Per Serving)
Calories | 189 kcal
Protein | 12 g
Total Fat | 14 g
Saturated Fat | 4 g
Cholesterol | 208 mg
Carbohydrates | 4.5 g
Fiber | 1 g
Sugars | 2 g
Sodium | 240 mg
Potassium | 330 mg
Calcium | 130 mg
Iron | 1.3 mg
Vitamin C | 16 mg
Vitamin A | 90% DV
Flavor First & Diabetic-Friendly Notes
Each serving is high in protein and moderate in fat, which helps stabilize blood sugar.
The Swiss chard and peppers contribute vitamins A and C plus fiber and antioxidants.
To slightly lighten the dish:
Use 1 Tbsp olive oil + a splash of water or broth for sautéing.
Choose 1 Tbsp grated Parmesan per serving instead of a full ½ cup.
Or replace 1 egg with 2 egg whites for reduced cholesterol and fat.
For more information find the complete blog here.
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