Heart Healthy Egg and Kale Grain Bowl Recipe
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.
Ingredients
Recipe yields 2 servings
1 Tbsp olive oil
1 garlic clove, minced
1 bunch kale (about 5 oz), thinly sliced
1/2 cup halved cherry tomatoes (red and yellow)
1 tsp red wine vinegar
1/8 tsp salt
Black pepper to taste
2 large eggs
1 cup cooked brown rice
1 avocado, pitted and sliced
1/2 tsp hot sauce (optional)
Helpful how to videos
Directions
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.
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.
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.
Time: 30 minutes
Servings: 2
Calories: 410
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 1 egg, 1/2 cup brown rice, 1/2 cup vegetables
Per serving:
calories:410
total fat:25g
sat fat:4g
cholesterol:186mg
sodium:232mg
total carb:43g
fibers:11g
sugars:1g
proteins:13g
Thank you!