|I loved this combination so much I made it several times in a row for a heat-and-eat breakfast!|
A couple of months ago I came up with a recipe for Spinach and Mozzarella Egg Bake, which turned out to be one of my personal favorite breakfasts. Then I discovered the fantastic Earthbound Farm Mixed Baby Kales at the store near my house, so of course I had to try the recipe using kale. I loved that version as well, and at first I just thought about adding a note to the spinach recipe saying that I liked it with kale. But I really wanted all my fellow kale fans to find this recipe, and knowing how the internet works, I decided this version deserves a recipe post of its own. How much did I love this cheesy egg bake with baby kale? When I tested the recipe I ate this for breakfast three weeks in a row before I finally switched to something else!
Here's the wonderful Earthbound Farm Ready-to-use Organic Mixed Baby Kales that made me try this recipe with kale. I love this product (and Earthbound Farm has never given me any or paid me to promote it) but if you can't find it you can use chopped kale to make this and just cook it slightly longer before you assemble the dish.
The baby kale only needs about a minute of cooking at high heat to wilt it before you put it into the casserole dish. Here's the before photo.
And here it is about a minute later. Remember the kale will cook more when the egg bake is cooking in the oven, so barely wilt it here.
Spray your casserole dish with olive oil or non-stick spray and spread out the wilted kale in a single layer.
Then spread the mozzarella and sliced green onions over the kale. I use a low-fat mozzarella blend with 6 grams of fat in 1/4 cup so I don't have to skimp too much on the cheese.
Then use a fork to gently "stir" so the eggs are well distributed into the kale and cheese. I call this type of recipe an "egg bake" rather than a breakfast casserole, because there is a generous amount of veggies and cheese and just enough egg to hold it together.
And here is the finished egg bake after it baked about 30-35 minutes. I cut mine into 6 servings, for a one-dish breakfast that has vegetables, cheese, and eggs.
(Makes 6 one-dish meal servings; recipe created by Kalyn.)
5 oz. mixed baby kale or chopped kale leaves (I used Earthbound Farm Ready-to-use Organic Mixed Baby Kales.)
1-2 tsp. olive oil (depending on your pan)
1 1/2 cup low-fat grated mozzarella cheese (I use a mozzarella blend from Costco with 6 grams of fat in 1/4 cup)
1/3 cup thinly sliced green onion
1 tsp. Spike Seasoning (optional, but good. You can use any seasoning blend that tastes good with eggs instead of Spike.)
salt and fresh ground black pepper to taste
Preheat oven to 375F/190C. Spray an 8 1/2 inch by 12 inch glass or crockery casserole dish with olive oil or nonstick spray.
Heat the oil in a large frying pan, add the kale all at once, and stir just until the kale is wilted, about 1 minute for baby kale or 2-3 minutes for chopped kale. Transfer the kale to the casserole dish, spreading it around so all the bottom of the dish is covered. Layer the grated cheese and sliced onions on top of the kale.
Beat the eggs with Spike Seasoning (or other seasoning mix) and salt and fresh ground pepper to taste. (I use only a tiny pinch of salt and a few grinds of pepper.) Pour the egg mixture over the kale/cheese combination, and then use a fork to gently "stir" so the eggs, kale, and cheese are evenly combined.
Bake about 30-35 minutes or until the mixture is completely set and starting to lightly brown. Let cool about 5 minutes before cutting. (The egg bake will settle down some as it cools.) Serve hot. This is good with light sour cream. I also like a little Green Tabasco Sauce sprinkled on the top.
This can be cut into individual servings to keep in the fridge and microwaved for a quick breakfast during the week. Don't microwave longer than 1-2 minutes or the eggs can get slightly rubbery.
South Beach Suggestions:
One of the best diet tips I know is to eat vegetables for every meal, and this low-glycemic recipe is a great way to get some veggies for breakfast. As long as you use low-fat cheese, this would be approved for any phase of the South Beach Diet.
More Breakfast Ideas for Kale Lovers:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Red Kale and Cheese Omelet for Two from Kalyn's Kitchen
Kale, Bacon, and Cheese Breakfast Casserole from Kalyn's Kitchen
Artichoke, Kale, and Ricotta Pie with Eggs and Parmesan from Kalyn's Kitchen
Kale and Red Onion Savory Breakfast Squares from Kalyn's Kitchen
Kale and Feta Breakfast Casserole from Kalyn's Kitchen
Kale with Egg and Toast from Inspired Taste
Poached Eggs with Kale and Balsamic Hollandaise from Savour Fare
Sausage Kale Breakfast Strata from The Pioneer Woman Cooks
Sauteed Chickpeas and Kale with Eggs on Toast from Dinner with Julie
Shirred Eggs and Kale from Rosemary and the Goat
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)