by Rebecca Katz, reprinted with permission from The Healthy Mind Cookbook Copyright © 2015
This week’s recipe comes from Rebecca Katz via one of my favorite magazines, Experience Life, the no-gimmicks, no-hype health & fitness magazine. I love Experience Life because they cover all things wellness, and they have a very approachable and compassionate attitude toward creating better health. Plus, they have great recipes!
This recipe features eggs, which deliver a nice dose of vitamin B12 (linked to improved memory and a lower risk of cognitive decline later in life). Enjoy! Click here to view the PDF version.
- 1 bunch chard, washed and well dried
- 2 tablespoons extra virgin olive oil, divided
- 4 scallions, minced
- 3/4 teaspoon plus a pinch sea salt
- 1 teaspoon minced garlic
- Pinch of crushed red pepper flakes
- Pinch of freshly grated nutmeg
- 1/4 cup crumbled organic feta cheese (optional)
- 4 organic eggs
- 8 cherry tomatoes, quartered
- 8 Kalamata olives, pitted and coarsely chopped
- 2 tablespoons chopped fresh basil or 1 teaspoon minced fresh thyme, for garnish
- 2 tablespoons finely chopped fresh parsley, for garnish
Preheat the oven to 350°F. Remove the stems from the chard leaves and tear the leaves into bite-sized pieces. Chop the remaining stems into 1/2-inch pieces.
Heat 1 tablespoon of the olive oil in a sauté pan over medium heat. Add the scallions, chard stems, and salt, and sauté until the scallions are translucent, about four minutes. Stir in the garlic, red pepper flakes, and a pinch of salt and sauté for an additional 30 seconds, then stir in the chard leaves and another pinch of salt; cook until tender, another minute or two. Remove from the heat and stir in the nutmeg. Set aside.
Lightly grease four 1-cup ramekins with the remaining olive oil. For each ramekin, spoon in one-fourth of the chard mixture (don’t pack it in too tightly), then sprinkle on one-fourth of the cheese, if using. Gently crack one egg on top of the cheese, then sprinkle with the tomatoes, olives, and a pinch of salt evenly into the four ramekins.
Put the ramekins on a baking sheet, place in the oven, and bake for 20 to 25 minutes, until the egg whites are set and opaque but the yolk is still runny. Remove from the oven and let cool for three minutes. Sprinkle with the herbs to garnish. Serve in the ramekins or loosen with a knife and transfer to a plate.
Nutritional analysis per serving
Calories: 120 • Total Fat: 9.5 g (2.6 g saturated, 5.0 g monounsaturated) • Carbohydrates: 6 g • Protein: 7 g • Fiber: 2 g • Sodium: 285 mg