Heart 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 | High Protein | Gluten Free | Diabetic | Vegetarian
Heart Healthy Egg and Kale Grain Bowl
Photo Credit: Kara Foran Photography, Baldwin Publishing

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

Ingredients

Recipe yields 2 servings

Helpful How-To Video

Directions

  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.

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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