Kale is very close to spinach in nutritional values (loaded with vitamins, minerals, antioxidants and phytonutrients) but it has a little more texture and strength so it holds its shape when you cook with it. Also, its bulk means it’s filling and sets you up for the day, which makes it perfect for breakfast.
467 CALORIES | 34.5G FAT | 7G SATURATES | 7G CARBS | 7G SUGAR | 0.8G SALT | 28.5G PROTEIN | 6.5G FIBRE
1 tablespoon pine nuts
2 tablespoons olive oil
4 large tomatoes, thickly sliced
200g kale leaves, destemmed
6–8 fresh basil leaves, shredded
1. Place a large non-stick frying pan over a medium-high heat and, when hot, toast the pine nuts (with no oil) until they turn brown – this will only take a minute or two. Transfer the pine nuts to a dish and set aside.
2. Add a drizzle of oil to the same pan and fry the tomatoes for about 2 minutes on each side. Again, transfer to a dish and set aside.
3. Now turn up the heat, add a tablespoon of oil to the pan and stir-fry the kale for a few minutes until it chars and turns a little crispy. Add the shredded basil and toasted pine nuts to the pan and toss together.
4. Meanwhile, heat the remaining oil in a large frying pan and, when hot, crack in each egg, being careful not to crowd the pan. Cover and leave for a few minutes, then check the white is cooked, lift out and transfer to a plate.
5. Serve the eggs immediately with the fried tomato and kale and garnish with a little fresh basil.
This recipe serves up 3 eggs per person. It may seem like a lot but scientific research has debunked the myth that dietary cholesterol causes heart disease and actually proves that eating up to 3 whole eggs per day are a great way for a healthy person to stay healthy. Enjoy!