THE PERFECT LOW CARB MEAL FOR BRUNCH plus HOW TO POACH AN EGG

This brunch (or breakfast, lunch, dinner, or bedtime snack!) recipe features low-inflammatory foods, and is packed with flavour. There’s something so light and fresh about a poached egg over kale. Tangy cherry tomatoes make the perfect side!

Nutritional Information
120 Calories
7g Fat
8g Carbs

Ingredients (for a single serving):

  • 1 tbsp white vinegar
  • 1 whole egg
  • 1 raw portobello mushroom
  • 2 large stalks of green kale, broken into pieces
  • olive oil spray
  • salt, pepper
  • Optional: garlic powder and parmesan cheese

 

Method:


For the grilled portobello:

  1. You could use a grill if you have one, but if not, that’s okay too! After seasoning the mushroom with salt, pepper, and optional garlic powder, heat a non-stick pan to medium and spray with non-stick spray (I usually use olive oil, butter, or coconut oil).
  2. Cook the mushroom until soft on the inside or as desired, shuffling around the pan and flipping occasionally so that it doesn’t burn.
  3. If you would like, before removing the mushroom from the pan, add a bit of fresh, shredded parmesan on top and allow it to melt for a pop of flavour!

For the crispy kale:

  1. Coat a pan (you can use the same one!) with non-stick spray and heat to medium. Any hotter may burn the kale!
  2. Add the torn kale and season with salt, pepper, and garlic powder.
  3. Cook until crispy, but not burnt. Kale is delicate and will only take a few minutes!

To poach the egg:

  1. Bring a small saucepan of water with 1 tbsp vinegar to a boil. Reduce heat to medium.
  2. Crack the egg on a flat surface to avoid shell pieces breaking into the egg white. Gently pour the egg into the centre of the saucepan and set the timer for 3 minutes.
  3. Do not touch the egg! After 3 minutes are up, remove with a slotted spoon.

To Assemble:

Begin with the grilled portobello mushroom. Top with crispy kale, poached egg, and fresh salt and pepper. Cutting into the yolk creates a nice sauce- no hollandaise needed!

Serve with a side of cherry tomatoes or roasted sweet potatoes.

I’m loving the lighter, fresher flavours as we approach the spring! Soon, we’ll be eating outdoors! Woop woop!

Mikaila 🙂

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