Egg and Kale Couscous Bowl
I found this healthy and savory couscous breakfast recipe written by Jackie Newgent. The original recipe is 5-Ingredient Healthy Kale and Quinoa Bowl by Kara Lydon, “The Foodie Dietitian.”
Servings: 4 servings
Calories: 325kcal
Ingredients
Ingredients
- 1 1/3 cups water
- 1 cup couscous uncooked whole-wheat
- 1/2 cup sun-dried tomatoes extra-thinly sliced (1.5 ounces)
- 3 scallions green and white parts, minced
- 2 tbsp lemon juice
- 1 1/2 tbsp extra-virgin olive oil divided
- 1 1/2 tsp fresh thyme leaves
- 3/4 tsp plus 1/8 teaspoon sea salt divided
- 5 oz baby kale rinsed
- 4 eggs
- 1/8 tsp freshly ground black pepper
Instructions
Instructions
- Bring the water to a boil in a large saucepan. Stir in the couscous, sun-dried tomatoes, scallions, lemon juice and zest, 1 tablespoon of the oil, the thyme leaves, and 3/4 teaspoon of the salt. Top with the kale. Cover, remove from heat, and let stand for 5 minutes.
- Meanwhile, heat the remaining 1 1/2 teaspoons oil in a large cast iron or other stick-resistant skillet over medium heat. Add the eggs, increase heat to medium-high, and fry the eggs to desired doneness, about 3 minutes. (Note: Prepare eggs in 2 skillets, if desire.) Season with the remaining 1/8 teaspoon each salt and pepper.
- Stir together the couscous and kale until kale is fully wilted, about 30 seconds. Transfer to 4 bowls, top each with an egg, and serve.
Notes
Per serving: 330 calories, 12g total fat, 2.5g saturated fat, 0g trans fat, 185mg cholesterol, 610mg sodium, 44g total carbohydrate, 9g dietary fiber, 5g sugars, 16g protein
Nutrition
Serving: 1g | Calories: 325kcal | Carbohydrates: 44g | Protein: 14g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 164mg | Sodium: 542mg | Potassium: 766mg | Fiber: 6g | Sugar: 6g | Vitamin A: 4024IU | Vitamin C: 44mg | Calcium: 153mg | Iron: 3mg