Eggs and Chicken over Swiss Chard, Peppers, and Onions

By: Suzanne Doerries RD, LD, CPT

I must attribute this recipe to my sister. She actually introduced me to the combination of Swiss chard and eggs. It is a great way to get a high protein breakfast that has veggies and is a good source of vitamins A & C along with other nutrients.

Serving Size: 1

Ingredients

2 Swiss chard leaves

1 ½ Tbsp olive oil

1/8 onion, diced

¼ red pepper

1 garlic clove, minced

2 eggs

1/8 – ¼ avocado, diced (optional)

2 chicken sausage links (I used Applegate Naturals)

Directions

Cut the stem from 2 Swiss chard leaves dicing the stems and chopping the leaves into smaller pieces.

Swiss Chard

Swiss Chard

Add the olive oil to a small sauce pan. Turn on low heat. Add the onion, Swiss chard stems, and pepper to the saucepan and cook stirring frequently. After a minute add the garlic and stir.

Add the Swiss chard leaves and cover with a lid. Cook for 3-5 minutes until the Swiss chard begins to wilt.

Remove the lid, allow the steam to clear, and then make 2 indentations for the eggs. Add one egg to each indentation. It helps to crack the egg in a separate bowl and then pour into the indentation.

Uncooked to Cooked Eggs

Before and after of the eggs.

Put the lid back on and cook for another 2-3 minutes. The yolk should still be runny, but the white cooked.

While the eggs are cooking, cook the sausage according to the package. Once cooked, cut into bite-size pieces.

Pour the contents of the saucepan onto a plate. Top with the avocado and chicken. Enjoy!

The finished product.

The finished product.

The nutrition information is approximate and may vary from dish to dish.

Calories: 395                     Carbs: 8 grams                  Protein: 22 grams             Fat: 31 grams