I‘m sure you’ve heard that you should get more leafy greens in your diet, but why? Leafy greens such as kale, that I’ve picked here for my breakfast of champions is loaded with nutrients. 3 cups gives you well over 100% of your daily needs for vitamin A, C, and K, and gives you good levels of vitamin E and manganese that is responsible for processing food into energy for your cells.
Sunny Side Up with Greens
It’s hard to believe that this super-filling, rich tasting breakfast only weighs in at 200 calories, but omitting the toast and using low-cal kale gets the job done. 3 cups of kale might seem like a lot, but it wilts as it cooks, yielding about 1 cup cooked.
3 cups Kale, chopped
Non-stick cooking spray
1/8 teaspoon salt
2 teaspoons chipotle mayo or barbecue sauce
Rinse the kale under cold running water, drain in a colander. Heat a large skillet over high heat. Pull it off the heat to coat it with cooking spray. Carefully add the kale. Cook 2 to 3 minute, pressing down the kale with a spatula. Move the kale to the side and add another spray of cooking spray in the center of the skillet.
Crack the egg in the center of the skillet and sprinkle it with the salt. Reduce the heat to medium. Continue to cook 3 to 4 minutes, until the white part of the egg is cooked through. Top with mayo and serve immediately.
Nutritional Stats Per Serving (1 plate sunny side up with kale): 195 calories, 12 g protein, 26 g carbohydrates, 6 g fat (1 g saturated), 186 mg cholesterol, 4 g fiber, 638 mg sodium.
Weight Watcher Plus Points: 5