14.06.2024




Ingredients

  • 2 tablespoons extra-virgin olive oil, divided

  • 1 teaspoon crushed dried rosemary

  • 1 teaspoon refrigerated garlic paste

  • 6 cups chopped stemmed kale

  • 1 ¼ cups water

  • 2 (8-ounce) packages microwaveable black lentils

  • 1 (15-ounce) can no-salt-added fire-roasted tomatoes, undrained

  • ¾ teaspoon salt, divided

  • 4 large eggs

  • ¼ teaspoon ground pepper

Directions

  1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add rosemary and garlic; cook, stirring constantly, until fragrant, about 1 minute. Add kale; cook, stirring constantly, until bright green and slightly wilted, 2 to 3 minutes.


  2. Add water, lentils, tomatoes and 1/2 teaspoon salt; increase heat to medium-high and bring to boil. Reduce heat to medium to maintain a simmer. Cover and cook until the lentils and kale are tender, about 7 minutes.


  3. Meanwhile, heat the remaining 1 tablespoon oil in a medium nonstick skillet over medium heat. Working in batches if necessary, crack eggs into the pan. Cook until frizzled around the edges and whites are set, about 4 minutes. Sprinkle with pepper and the remaining 1/4 teaspoon salt.


  4. Divide the lentil mixture among 4 bowls; top each with an egg.


Originally appeared: EatingWell.com, August 2023


Nutrition Facts (per serving)

437 Calories
14g Fat
43g Carbs
29g Protein


Nutrition Facts
Servings Per Recipe
4
Serving Size
1 cup lentil mixture & 1 egg
Calories
437
% Daily Value *
Total Carbohydrate
43g
16%
Dietary Fiber
6g
21%
Total Sugars
6g
Protein
29g
58%
Total Fat
14g
18%
Saturated Fat
3g
15%
Cholesterol
186mg
62%
Vitamin A
3087IU
62%
Vitamin C
31mg
34%
Vitamin D
41IU
10%
Vitamin E
2mg
13%
Folate
58mcg
15%
Vitamin K
170mcg
142%
Sodium
592mg
26%
Calcium
164mg
13%
Iron
4mg
22%
Magnesium
19mg
5%
Potassium
193mg
4%
Zinc
1mg
9%
Vitamin B12
1mcg
42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.


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