Baked eggs with tomatoes and black kale recipe

Baked Eggs with Tomatoes and Black Kale Recipe

Baked eggs with tomatoes and black kale is a delicious and nutritious dish that can be enjoyed for breakfast, lunch, or dinner. This recipe combines the flavors of ripe tomatoes, hearty black kale, and perfectly baked eggs. It is a simple and satisfying meal that is packed with nutritional benefits.

Nutritional Benefits

1. Tomatoes: Tomatoes are a great source of vitamins A and C, as well as antioxidants. They are also rich in lycopene, a powerful antioxidant that has been linked to reducing the risk of certain cancers.
2. Black Kale: Black kale, also known as Tuscan kale or dinosaur kale, is packed with vitamins A, C, and K. It is also a good source of fiber and contains powerful antioxidants that can help protect against chronic diseases.
3. Eggs: Eggs are a great source of protein and contain essential amino acids. They are also rich in vitamins B12 and D, as well as minerals like selenium and choline. Eggs are also a good source of healthy fats.

Ingredients

1. 2 ripe tomatoes
2. 1 bunch of black kale
3. 4 eggs
4. Extra virgin olive oil
5. Salt and pepper to taste

Processing Steps

1. Preheat the oven to 375°F (190°C).
2. Wash and chop the tomatoes into small pieces.
3. Remove the stems from the black kale and chop it into bite-sized pieces.
4. In a skillet, heat some olive oil and sauté the tomatoes and black kale until they soften.
5. Transfer the sautéed tomatoes and black kale to a baking dish.
6. Make four wells in the mixture and crack an egg into each well.
7. Season with salt and pepper.
8. Bake in the preheated oven for about 10-12 minutes, or until the eggs are cooked to your liking.
9. Remove from the oven and let it cool slightly before serving.

Tips and Recommendations

When serving and preparing this dish, you can sprinkle some grated Parmesan cheese or feta cheese on top for added flavor. Serve with some crusty bread or whole-grain toast to make it a more filling meal. You can also add some fresh herbs like basil or parsley for extra freshness.

Shopping List

1. 2 ripe tomatoes
2. 1 bunch of black kale
3. 4 eggs
4. Extra virgin olive oil
5. Salt and pepper

Enjoy this nutritious and delicious baked eggs with tomatoes and black kale recipe for a wholesome and satisfying meal.