Whether you're trying to lose weight or just trying to eat a healthy diet, you can never go wrong by eating more vegetables. A few years ago I realized one way up your daily intake of veggies was by incorporating vegetables into breakfast dishes, and since then I've come up with lots of different breakfast ideas that involve vegetables. You can use vegetables in breakfast casseroles or egg muffins, but lately I've been fond of a slightly different type of breakfast dish that I call an egg bake. This Swiss Chard, Mozzarella, and Feta Egg Bake has lots of Swiss chard with just enough egg to hold it together, and it's a delicious way to use Swiss chard.
(On Fridays I feature favorite recipes from the past and this week I'm spotlighting this easy recipe for Five Ingredient Fridays, hope you enjoy! If you're looking for easy recipes, there are a lot more Five Ingredients recipes on the blog.)
Stack up the chard leaves and thickly slice them, then give them a good wash in the salad spinner if you have garden chard.
Heat a little olive oil in a large frying pan, add the chard leaves all at once, and stir-fry until the chard is wilted and barely tender.
Spike Seasoning if desired.
I like to use a fork to gently "stir" so the eggs are well distributed. It will look like a lot of vegetables for the amount of egg, but trust me!
(Makes 6-8 servings; recipe created by Kalyn.)
8-10 oz. Swiss chard leaves, sliced into thick ribbons
1/2 tsp. olive oil (depending on your pan)
3/4 cup low-fat Mozzarella cheese
1/2 cup crumbled Feta cheese
8 eggs, beaten
1 tsp. Spike Seasoning (optional but recommended; if you don't have Spike can substitute another all purpose seasoning blend)
salt and fresh ground black pepper to taste
Preheat oven to 375F/190C. Spray a 8 x 11.5 glass casserole dish with olive oil or non-stick spray.
Cut stems off the chard leaves and discard stems. Stack up the leaves in a pile and cut the chard into ribbons about 1 inch wide. (If your chard is from the garden, give it a good wash in the salad spinner and spin dry.)
Heat olive oil in a heavy non-stick frying pan, add the chard ribbons all at once, and cook while stirring until the chard has all wilted and slightly softened. This only takes about 2-3 minutes; the chard will finish cooking in the oven. Layer wilted chard, Mozzarella cheese, and Feta cheese in the bottom of the casserole dish.
Beat the eggs with the Spike Seasoning, salt, and pepper and pour over the chard/cheese mixture. (I take a fork and gently "stir" at this point to be sure all the chard/cheese mixture is coated with egg.)
Bake about 35 minutes, or until the egg bake is set and starting to lightly brown. Serve hot, with a dollop of low-fat sour cream if desired.
This will keep in the fridge for at least a week and can be quickly reheated in the microwave.
South Beach/Low-Carb Suggestions:
With low-carb and low-glycemic ingredients like eggs, Swiss chard, low-fat Mozzarella, and Feta, this tasty breakfast would be good for any phase of the South Beach Diet or any other type of carb-conscious eating plan.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Ideas with Swiss Chard and Eggs:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Eggs Nested in Sauteed Chard and Mushrooms from Simply Recipes
Swiss Chard and Mushroom Squares from Kalyn's Kitchen
Swiss Chard, Pea Shoot, and Mushroom Rice Bowls with Runny Eggs from Sarah's Cucina Bella
Swiss Chard and Goat Cheese Custard Bake from Kalyn's Kitchen
Swiss Chard Scramble from Eat This
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)