- Messages
- 50
- Type of diabetes
- Type 2
- Treatment type
- Tablets (oral)
Ingredients
1 medium yellow onion, sliced thin
1 tablespoon (15 ml) butter (or olive oil)
4 cups (960 ml) assorted greens like kale, spinach, baby swiss chard (chopped if not baby greens)
3 eggs
3 tablespoons (45 ml) freshly grated Parmesan cheese
pinch of salt & fresh cracked pepper
Directions
In a medium size cast iron skillet, melt butter over medium to medium-low heat. Add onion, stir to coat. Allow at least 30 minutes for the onions to caramelize. Stir every so often so the onions don’t burn. They will be done when they have a deep brown color.
When onions are done, set the oven broiler to Low and move the rack to the middle if it’s not there already. Add greens to the skillet and continue to cook on the stove until wilted. The amount of time will vary depending on the type of greens you use. Form 3 wells for the eggs. Crack one egg into each well and cook for 3-4 minutes until whites start to set. Sprinkle with cheese before transferring to oven and broil eggs until they are cooked to your liking.
Note: Caramelize extra onions to make another skillet later in the week. Use 1 tablespoon of butter or olive oil per onion. Leftover onions should keep in the refrigerator for up to 5-7 days.
Nutrition Information
Serves: 2 | Serving Size: 1/2 of skillet
Per serving: Calories: 285 ; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 5g; Cholesterol: 271mg; Sodium: 357mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 4g; Protein: 17g
Nutrition Bonus: Potassium: 856mg; Vitamin C: 281%; Vitamin A: 266%; Iron: 19%; Calcium: 34%
Credit to
Elle Penner, M.P.H., R.D.,
1 medium yellow onion, sliced thin
1 tablespoon (15 ml) butter (or olive oil)
4 cups (960 ml) assorted greens like kale, spinach, baby swiss chard (chopped if not baby greens)
3 eggs
3 tablespoons (45 ml) freshly grated Parmesan cheese
pinch of salt & fresh cracked pepper
Directions
In a medium size cast iron skillet, melt butter over medium to medium-low heat. Add onion, stir to coat. Allow at least 30 minutes for the onions to caramelize. Stir every so often so the onions don’t burn. They will be done when they have a deep brown color.
When onions are done, set the oven broiler to Low and move the rack to the middle if it’s not there already. Add greens to the skillet and continue to cook on the stove until wilted. The amount of time will vary depending on the type of greens you use. Form 3 wells for the eggs. Crack one egg into each well and cook for 3-4 minutes until whites start to set. Sprinkle with cheese before transferring to oven and broil eggs until they are cooked to your liking.
Note: Caramelize extra onions to make another skillet later in the week. Use 1 tablespoon of butter or olive oil per onion. Leftover onions should keep in the refrigerator for up to 5-7 days.
Nutrition Information
Serves: 2 | Serving Size: 1/2 of skillet
Per serving: Calories: 285 ; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 5g; Cholesterol: 271mg; Sodium: 357mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 4g; Protein: 17g
Nutrition Bonus: Potassium: 856mg; Vitamin C: 281%; Vitamin A: 266%; Iron: 19%; Calcium: 34%
Credit to
Elle Penner, M.P.H., R.D.,
