Sep 242012
 

Breakfast can get a little mundane some times.  I can only make so many egg white veggie omelettes and yogurt parfaits.  Healthy breakfasts don’t have to be boring.  This was probably the healthiest AND most exciting I’ve had in a while.  A simple and flavorful hash of butternut squash and kale topped with a fried egg and shaved parmesan.  My new favorite breakfast and/or lunch and/or dinner for fall.

The beauty of this meal is that it can be made entirely in one pan (that is if you have a cast iron skillet, which  I do not).  All you do is saute butternut squash, onions, and garlic until they’re browned and soft, add the kale for a few minutes, and finish with a fried egg, salt, pepper, and grated parmesan.  I don’t know what it was–maybe the runny yolk, maybe the sweet butternut squash, maybe the savory kale–but something magical happened when they all came together on my plate.  

Nutritional Highlights:  Butternut squash has tons of beta-carotene (veggie’s version of vitamin A), vitamin C, and even some calcium and iron.  Plus, it has less calories and carbohydrates than sweet potatoes and is comparably delicious.  Then there’s kale–what I would dare to say is the trendiest veggie of 2012. For good reason–it has absurd amounts of vitamin K, A, and C and has tons of fiber.  The egg on top, yolk and all (yeah, I did it), is the perfect protein to round out this meal.  Your body and your taste buds want you to make this now.   


Kale and Butternut Squash Hash with Fried Eggs and Parmesan
(for about 3 servings)

Ingredients:  

  • 2 cups butternut squash, chopped into 1/4 inch cubes
  • 1/2 yellow onion, chopped
  • 3 cups kale, stems removed and roughly chopped
  • 2 cloves of garlic, minced
  • 1 T olive oil
  • optional: 1/4 tspn red pepper flakes
  • salt and pepper to taste
  • 3 eggs 
  • shaved parmesan cheese
Directions:

In a cast iron skillet (or large frying pan if you’re like me and don’t have a cast iron skillet), heat the olive oil over medium-high heat.  Add the garlic, onion, and butternut squash (and red pepper flakes if using) and sautee, stirring occasionally, for about 15-20 minutes or until the squash has softened and the onion is browned.  Add the chopped kale and cook for an additional 3-5 minutes until the kale has softened slightly.  Season the mixture with salt and pepper.

For the eggs there are two options.  If you’re working in a cast iron skillet, you can turn on your broiler, crack the 3 eggs right on top of the hash and put it under the broiler until the eggs are cooked to your liking.  If you’re working in a frying pan, you can fry your eggs in another pan and place one on top of each serving of hash.  

Top the hash and eggs with shaved parmesan cheese, freshly ground pepper, and salt.  Enjoy!

  2 Responses to “Kale and Butternut Squash Hash with Fried Eggs and Parmesan”

  1. I made a variation of this a while back trying to use up everything in my ‘farm fresh to you’ box’ with kale, butternut squash and fried egg in starring roles. Surprising myself it was fabulous! I have made it for breakfast, lunch and dinner. Even have stirred in some cooked rice and grated cheese(before topping with fried egg). YUM!

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