Healthy Egg and Kale Grain Bowl

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Healthy Egg and Kale Grain Bowl

This healthy brown rice grain bowl is packed with fiber, healthy fats and protein from ingredients like kale and sliced avocado. Try this gluten-free dish that can easily be customized for a hearty breakfast or supper.

Total Time
30 minutes
Servings
2
Calories
410
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Ingredients

Recipe yields 2 servings

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Helpful How-To Video

How to Make Egg and Kale Grain Bowl

  1. Step 1

    In a skillet, heat the oil over medium heat. Add the garlic and sauté for 1 to 2 minutes, or until fragrant. Add the kale and cook for 2 minutes, or until kale wilts. Stir in the tomatoes, vinegar, salt and pepper. Remove from heat.

  2. Step 2

    Bring a small pot of water to a boil. Reduce the heat to a slow simmer, and with a spoon, carefully add the eggs. Simmer for 6 minutes for soft-boiled eggs. Remove the eggs from the pot and set aside.

  3. Step 3

    Divide the brown rice evenly between 2 bowls; top evenly with kale mixture. Arrange avocado slices next to kale mixture. Peel the eggs, slice in half and top each bowl with 1 egg. Season with black pepper and hot sauce, if desired.

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Nutrition Facts

Serving Size:
1 egg, 1/2 cup brown rice, 1/2 cup vegetables

410
Calories
25
g
Fat
186
mg
Cholesterol
232
mg
Sodium
43
g
Carbs
4
g
Sat. Fat
11
g
Fiber
13
g
Protein
1
g
Sugars
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