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Eggs Florentine with Kale

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Eggs Florentine with Kale
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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Try this healthy spin on Eggs Florentine with kale and a tangy Dijon mustard sauce. It is a great way to start your day.

Ingredients

2
tablespoons fat-free mayonnaise
1
teaspoon Dijon mustard
1
teaspoon lemon juice
1
teaspoon olive oil
1
medium onion, chopped (1/2 cup)
4
cloves garlic, finely chopped
1
bunch (8 oz) fresh kale, ribs removed, leaves thinly sliced (6 cups)
1/4
teaspoon salt
1/4
teaspoon pepper
2
light English muffins, split
4
slices reduced-sodium deli ham (from 10-oz container)
4
eggs
2
tablespoons water
1/4
cup shredded Monterey Jack cheese (1 oz)

Directions

  • 1 Heat oven to 400° F. In small bowl, mix mayonnaise, mustard and lemon juice; set aside.
  • 2 In 10-inch nonstick skillet, heat oil until hot. Add onion; cook about 5 minutes, stirring frequently, until soft. Add garlic; cook and stir about 30 seconds or until fragrant. Add kale, salt and pepper; cook and stir about 5 minutes or until wilted. Reduce heat to low; stir in mustard mixture. Cover to keep warm.
  • 3 Place English muffin halves on ungreased cookie sheet; top each with ham slice. Bake 5 to 8 minutes or until muffins are slightly toasted and ham is warm.
  • 4 Heat 8-inch nonstick skillet over medium-high heat. Carefully crack eggs into pan to avoid breaking the yolks. Once edges of eggs have set, pour water around outside edges of eggs; cover pan. Reduce heat to low; cook 1 to 2 minutes or until whites are set and water has evaporated, but yolks are still soft.
  • 5 To serve, place 1 English muffin half on each plate. Using slotted spoon, transfer egg to top of ham on each. Top with kale mixture. Sprinkle with cheese.
Tips  

This quick-cooking method for the eggs takes just a few minutes--but poached eggs would work great with this recipe as well.

Kale can be found year-round in the produce section of the supermarket.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
250
(
Calories from Fat
100
)
Daily Value
Total Fat
11g
16%
(
Saturated Fat
3 1/2g
18%
,
Trans Fat
0g
)
Cholesterol
200mg
67%
Sodium
600mg
25%
Potassium
410mg
12%
Total Carbohydrate
22g
7%
(
Dietary Fiber
5g
23%
,
Sugars
3g
)
Protein
16g
Daily Value*:
Vitamin A
180%
180%
Vitamin C
60%
60%
Calcium
25%
25%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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