Without a doubt, one of the best tricks for losing weight and keeping it off is to make sure green vegetables make an appearance at every meal…
And here’s a quick and easy breakfast dish that’s loaded with greens, will jump start your metabolism, fill you up and keep you full for hours: Kale, Veggie Sausage and Egg.
Kale really is one of nature’s super foods..with 2 and a half cups of cooked kale providing roughly 6 grams of protein, 520% of your daily vitamin A, 340% of Vitamin C, 20% of calcium and 16% of your daily iron for under 90 calories.
2 ounces of Gimme Lean brand veggie sausage gives you another 7 grams of protein and 6% of your iron for just 60 calories.
And one medium to large egg, about 70 calories, chips in another 6 grams of protein.
All in, this healthy breakfast has only 220 calories but almost 20 grams of protein and loads of disease fighting vitamins and tummy filling fiber…which means you can add a 45 calorie slice of toasted “light” bread with a bit of jam and have a really big meal for under 300 calories!
KALE, VEGGIE SAUSAGE AND EGG
1 t good olive oil
5 c raw kale (about 3 big handfuls)
1 large garlic clove, grated, sliced or minced
sea salt or kosher salt and black pepper to taste
2 oz Gimme Lean Veggie Sausage, crumbled
1 large egg (Though the benefits of Omega 3 enriched eggs have been debated and vary by brand, I still use them. Though all eggs have cholesterol, these have vitamin D added and are raised cage and hormone free.)
Heat 1 tsp of olive oil in a non-stick pan, add kale and let it cook without stirring for 3-4 minutes…you want some of the leaves to get a little charred and crunchy.
Using a fine grater or microplane, grate a large clove of garlic on top, sprinkle with salt and pepper and toss until all the leaves are slightly softened. Remove to plate.
Spray pan with cooking oil and crumble in the veggie sausage.
Cook until brown and heated through and add on top of kale.
Spray pan again, add egg and cook sunny side up or over easy…add to the top of kale and sausage and serve.
PLAY WITH YOUR FOOD
If cholesterol is a serious issue for you, skip the whole egg and serve with scrambled egg whites or Egg Beaters (which are made of egg whites) if you prefer…
And the same technique for kale works with thinly sliced or grated Brussels Sprouts as well. (If you only cut sprouts in half, you’ll need to add 1/4 cup of water and cover the pan for about 7 minutes so they’ll cook thoroughly.)