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Sauteed Garlic Mustard Greens with a Poached Egg

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Mustard greens are part of the healthy “dark leafy green” vegetable family. This recipe uses the microwave to quickly steam the sweet potato. If you prefer the flavor and texture of a roasted potato, it is just as easy to swap roasted for steamed.

Further Food Commentary:

Megan's recipe is a balanced option for lunch, supper or even as a delicious savory breakfast! One serving offers more than 100% each of vitamins A and C from the greens, sweet potato and avocado -- the latter of which enhances absorption of the meal's iron. In addition to its high vitamin content comes 5 grams of filling fiber, 16 grams of protein, and a variety of antioxidant, anti-inflammatory phytochemicals.

Notes: Not a fan of or can't find mustard greens? Swap in equal amounts of similar dark leafy greens like collard or turnip greens, Swiss chard or kale.

By Heather Goesch, MPH, RDN, LDN

Sauteed Garlic Mustard Greens with a Poached Egg

  • Prep Time:15 minutes
  • Cook Time:15 minutes
  • Servings: 2

Ingredients

4 cup mustard greens (rinsed, very roughly chopped with center rib removed)

2 tablespoons water

1/2 sweet potato
1 garlic clove (peeled and finely minced or passed through a garlic press)
2 teaspoons olive oil
2 eggs
1/2 avocado (diced)
1 ounce Parmesan (grated)
salt, pepper and red pepper flakes, to taste
water for steaming

Instructions

1. Place mustard greens plus two tablespoons water in a large skillet and heat over medium heat
2. Cook the greens about 1-2 minutes or until wilted

3. Pierce the sweet potato a few times on each side with fork, wrap in a wet paper towel and microwave for 3 minutes, set aside
4. Add garlic and olive oil to greens, stir to combine and sauté about 3 minutes
5. Bring a pot of water to boil and poach two eggs, cooking each about 2-3 minutes for a runny yolk

6. Dice the cooked sweet potato
7. Pile half the greens onto each plate
8. Top each plate with a poached egg, avocado, sweet potato and cheese
9. Season to taste with salt, cracked black pepper or red pepper flakes

1. Place mustard greens plus two tablespoons water in a large skillet and heat over medium heat 2. Cook the greens about 1-2 minutes or until wilted 3. Pierce the sweet potato a few times on each side with fork, wrap in a wet paper towel and microwave for 3 minutes, set aside 4. Add garlic and olive oil to greens, stir to combine and sauté about 3 minutes 5. Bring a pot of water to boil and poach two eggs, cooking each about 2-3 minutes for a runny yolk 6. Dice the cooked sweet potato 7. Pile half the greens onto each plate 8. Top each plate with a poached egg, avocado, sweet potato and cheese 9. Season to taste with salt, cracked black pepper or red pepper flakes

Nutrition Information

Per Serving:  Calories: 244g; Total Fat: 15g; Saturated Fat: 5 g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1 g; Cholesterol: 224 mg; Sodium: 406 mg; Potassium: 658 mg; Carbohydrate: 14 g; Fiber: 5 g; Sugar: 3g; Protein: 16 g

Nutrition Bonus: Vitamin A: 168%; Vitamin C: 134%; Calcium 33%; Iron: 18%

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