Silverbeet Egg Pan
Serves 4
This dish is just as good for a lazy weekend brunch as it is to serve as part of a workday dinner. The pile of sautéed vegetables makes a perfect bed for the delicately cooked eggs. Excellent garnish options include grated Parmesan, smoked salt, hot sauce or smoked paprika.
1 large bunch silverbeet
3 tsp (15 ml) grapeseed or extra-virgin olive oil
1 medium-sized onion, chopped
2 cups (500 ml) sliced mushrooms
3 garlic cloves, crushed
2 cups (500 ml) grated swede
3 tsp (15 ml) fresh thyme
1/4 tsp (1 ml) sea salt
1/4 tsp (1 ml) freshly ground black pepper
4 large free-range eggs
Remove silverbeet leaves from stems. Chop stems and leaves. Heat oil in large frying pan over medium heat. Add silverbeet stems and onion; cook for 5 minutes. Add mushrooms and garlic and cook 3 minutes. Stir in grated swede and silverbeet leaves, in batches if necessary, along with thyme, salt and pepper. Cook until silverbeet leaves have wilted.
Make 4 small nests in vegetable mixture. Crack 1 egg into each nest. Cover frying pan, reduce heat slightly and cook until whites are set but yolks are still runny, about 4 minutes. Being careful not to break the egg yolks, transfer the vegetables and eggs to serving plates and garnish as you like.
Each serving contains: 754 kilojoules; 10 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 17 g total carbohydrates (10 g sugars, 4 g fibre); 392 mg sodium
source: "One-Frying Pan Meals", alive Australia, Autumn 2015
Silverbeet Egg Pan
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
