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Today I'd like to share one of my favourite one-pot breakfast / dinner recipes. I prep my vegetables ahead and keep them in the fridge - it takes just a few minutes to cook. You can use kale or chard to make this recipe.
I used rainbow chard also known as Swiss chard in various colours. Apart from using it in a hash or stir-fry, you can use Swiss chard in several other ways: in salads, butter-roasted as a side, or even to make wraps filled with vegetables, cheese, meat or eggs. This recipe makes 2 regular servings or up to 4 smaller servings.
Also try similar quick & easy recipes:
Hands-on Overall
Serving size hash + 2 poached eggs
Nutritional values (per serving, hash + 2 poached eggs)
Net carbs8.3 grams
Protein29.4 grams
Fat46 grams
Calories576 kcal
Calories from carbs 6%, protein 21%, fat 73%
Total carbs12.8 gramsFiber4.6 gramsSugars4.3 gramsSaturated fat21.7 gramsSodium789 mg(34% RDA)Magnesium125 mg(31% RDA)Potassium1,098 mg(55% EMR)
Ingredients (makes 2 servings)
- 200 g Swiss chard or dark-leaf kale (7.1 oz)
- 2 cups cauli-rice (240 g/ 8.5 oz)
- 150 g gluten-free sausage meat (5.3 oz)
- 3 tbsp ghee or lard, you can make your own ghee (45 g/ 1.6 oz)
- 2 cloves garlic
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard (you can make your own)
- sea salt and black pepper, to taste
- Top with 4 poached or fried eggs (2 per serving)
Instructions
- Poach the eggs (or make fried eggs). Fill a medium sauce pan with water and a dash of vinegar and bring to a boil over a high heat. Crack each egg individually into a ramekin or a cup. Using a spoon, create a gentle whirlpool in the water to help the egg white wrap around the egg yolk. Slowly lower the egg into the water in the centre of the whirlpool and cook for about 3 minutes. Then, use a slotted spoon to remove from the water and place on a plate. Repeat for all the remaining eggs. Set aside or place in a bowl filled with warm water to keep warm.
- Make the hash. Start by preparing the vegetables. You can find details on how to "rice" the cauliflower here. When done, set aside.
- Then cut the stalks of the chard off and chop into small pieces.
- Place the sausage meat in a large pan greased with a tablespoon of the ghee and cook until browned from all sides. When cooked, use a slotted spoon to transfer into a bowl.
- Add the remaining ghee to the pan. Peel and finely chop the garlic and place into the pan. Cook for just about a minute or until fragrant. Then, add the cauliflower rice and cook over a medium heat for 5 minutes. Stir to prevent burning.
- Then add the chard stalks and Dijon mustard.
- Add lemon juice, and cook for another 2 minutes while stirring. Season with salt and pepper to taste and mix until well combined.
- Meanwhile, roughly chop the chard leaves and add to the pan. Cook for another 2 minutes.
- When the vegetables are cooked, add the cooked sausage, mix and take off the heat. Top with poached or fried eggs.
- Serve while still warm. The hash can be stored in the fridge for up to 4 days. The poached eggs can be stored in a bowl filled with water in the fridge for up to 2 days.
Ingredient nutritional breakdown (per serving, hash + 2 poached eggs)
| Net carbs | Protein | Fat | Calories |
|---|
| Chard, swiss, raw |
| 2.1 g | 1.8 g | 0.2 g | 19 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 3.6 g | 2.3 g | 0.3 g | 30 kcal |
| Sausages, pastured, free of gluten and sugar |
| 0.5 g | 12.5 g | 13.4 g | 173 kcal |
| Ghee |
| 0 g | 0 g | 22.5 g | 204 kcal |
| Garlic, fresh |
| 0.9 g | 0.2 g | 0 g | 4 kcal |
| Lemon (juice), fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Dijon mustard |
| 0 g | 0.1 g | 0.1 g | 2 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Total per serving, hash + 2 poached eggs |
| 8.3 g | 29.4 g | 46 g | 576 kcal |
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