Bacon Sauteed Greens With Poached Egg

Bacon Sauteed Greens With Poached Egg

There is an overwhelming amount of scientific evidence showing that plant-based diets are the healthiest way to eat to reduce risk of chronic diseases such as atherosclerosis, cancer, and type 2 diabetes1. While there’s no strict definition for what constitutes “a plant-based diet,” minimally processed fruits and vegetables, legumes, nuts, seeds and whole grains serve as the basic foundation. However, eating a plant-based diet does not mean eating only plants. In fact, pairing plants with high-quality protein, such as eggs, fish, chicken, lean meat and low-fat dairy, can help meet daily protein needs to promote healthy muscles and strong bones, which becomes especially important in our older years2. Protein is also more satiating than carbohydrate or fat, aiding in weight control, which is important at any age3.

  • 30 Minutes
    Total Cook Time
  • 11g Protein
  • 280 Calories
2 T. Olive oil
1 cup Bacon, diced ¼ inch
2 cups Onions, diced
1/4 cup Shallot, minced
2 tbsp. Garlic, minced
1 ea. Red pepper, cored and diced
3 cups Swiss chard, stemmed and chopped
3 cups Kale, stemmed and chopped
1 cup Tomatoes, cored and diced
1 tsp. chili pepper flakes
As needed Kosher salt
8 ea. Eggs
As needed Vinegar
As needed Paprika

Per Serving

Good Source: Choline

Calories: 270

Total Fat: 20g
Saturated fat: 6g

Cholesterol: 205mg
Sodium: 290mg
Carbohydrates: 8g
Dietary Fiber: 2g
Protein: 11g

Directions

  1. Coat a large sauté pan lightly with olive oil and add the olive oil, bacon, and onions and cook for about 15 minutes over medium heat, until the bacon has rendered most of its fat and is crispy.

  2. Add the shallot, garlic, and red pepper and cook for another 5 minutes.

  3. Add the Swiss chard, kale, and water and toss to coat with the vegetable mixture; cook until they are wilted. Add the tomatoes and chili pepper flakes and cook until most of the moisture has cooked off.

  4. For the poached eggs: In a medium saucepan, bring 2 quarts of water to a boil. Turn the heat down to just below a simmer and add vinegar and salt, as desired.

  5. Crack an egg in a small bowl and check that the yolk didn’t break. Slowly stir the water in one direction to create a whirlpool effect. Once the whirlpool has slowed down a little, carefully slide the egg into the water against the side of the pan. Following the current of the water as you pour the egg in, so that the white envelopes the yolk. Crack another egg into the small bowl and add to the water in the same manner. Poach the eggs for 2 to 2½ minutes, until the whites are set and the yolks are runny. Carefully remove the eggs with a slotted spoon and place on a plate to drain. Cupping the eggs in your hand, tip the plate to pour off the excess water.

  6. Serve a portion of the cooked chard mixture in a warm bowl, and top with a poached egg. Garnish with paprika and serve.