Garlicky Pan-Fried Kale with Eggs for Breakfast

A hearty and healthy breakfast featuring crispy kale, fragrant garlic, and perfectly cooked eggs.

Prep Time

10 minutes

Total Time

25 minutes

Calories

455 kcal

Difficulty

Easy

Equipment

2 items

Cost

£1.14/serving

Season:

Meal Type:

Cuisine:

Main Ingredient:

Dietary:

Mood:

Ingredients

Servings

8ozKale(Curly or Lacinato (Dino) kale, stemmed and chopped)

£0.80

3clovesGarlic(Minced)

£0.20

2tablespoonsOlive Oil(Extra virgin olive oil)

£0.15

0.3teaspoonRed Pepper Flakes(Optional, for a touch of heat)

£0.05

2largeEggs

£0.60

to tasteSalt

£0.01

to tasteBlack Pepper(Freshly ground)

£0.02

1teaspoonLemon Juice(Optional, for brightness)

£0.05

2tablespoonsParmesan Cheese(Optional, grated)

£0.40

Total Cost

£2.28

£1.14 per serving

Instructions

1.
Heat the olive oil in a large skillet over medium heat.
2.
Add the garlic and red pepper flakes (if using) and cook for about 30 seconds, until fragrant, being careful not to burn the garlic.
3.
Add the chopped kale to the skillet. Season with salt and pepper.
4.
Cook the kale, stirring occasionally, until it wilts and becomes slightly crispy, about 5-8 minutes. If the pan gets dry, add a tablespoon of water.
5.
Push the kale to one side of the skillet and crack the eggs into the empty space. Cook the eggs to your desired doneness (sunny-side up, over easy, etc.).
6.
Drizzle the kale and eggs with lemon juice (if using).
7.
Sprinkle with parmesan cheese (if using).
8.
Serve immediately.

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My Notes

Nutrition Information

Nutrition per serving (255g)

455 kcal / 1904 kJ

Carbs

17g

7% of RDA

Fat

33g

47% of RDA

Protein

24g

48% of RDA

Detailed Breakdown

Fibre

7 g

23% of RDA

Sugar

4 g

4% of RDA

Sodium

400 mg

17% of RDA

Saturated Fat

7 g

35% of RDA

Chef's Tips

Massaging the kale with a little olive oil and salt before cooking can help soften it and make it more tender.

For a richer flavor, add a knob of butter to the skillet along with the olive oil.

Add other vegetables to the kale, such as diced onions, mushrooms, or bell peppers.

Top with avocado slices for extra healthy fats.

A sprinkle of toasted sesame seeds adds a nice crunch and flavor.

Cooking Equipment

Large skillet

Spatula

Wine Pairings

No wine pairing suggestions available for this recipe.

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