BEAN, KALE & EGG STEW - Tasty Thrusday

The #5WEEKS SLIMdown CHALLENGE "A New You By New Year" has just started on Monday and For those who are following it, you can see that there are right in Proteins and poor in meats... So you are going to ask me, How can I have my source of proteins? without meat???!!! Well Good News There is tones of Nutrients that are reach in proteins.

Here an example with the recipe below:

This easy vegetarian weeknight meal is packed with protein--an impressive 28 grams per serving--thanks to the beans, eggs, kale, cheese and whole-grain bread (on picture but skip it if you are taking it in the evening)

Make 4 servings for a good M5.

Adapted by Aura

Ingredients

- 2 tablespoons olive oil

- 1/2 small red onion, chopped

- 2 cans kidney or pinto beans, both drained and rinsed.

- 1 1/2 cups low-sodium chicken or vegetable broth

- 2 teaspoons low-sodium soy sauce

- Himalyan salt and freshly ground black pepper

-1 bunch of Chinese kale, stemmed and torn into 2-inch pieces. You can also replace by spinach

- 4 large eggs

- Dash of Cheddar or parmesan, grated (about 1/3 cup)

Directions

Preheat broiler. Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes. Add the beans, chicken broth, soy sauce, 1/2 teaspoon salt and a few grinds of black pepper. Bring to a simmer, add the kale and stir until wilted; bring back to a simmer and cook until the chinese kale is tender and the stew is slightly thickened, about 15 minutes. Remove from the heat, cover and keep warm.

Heat the remaining 1 tablespoon oil in a large nonstick skillet. Once the oil is hot, crack the eggs into the skillet and cook until the whites begin to set up, about 2 minutes. Sprinkle each egg with pepper, cover and continue to cook until the whites are completely set and the yolks are still runny, about 2 minutes more. Remove from the heat.

Divide the stew among four bowls, top each with an egg and serve with sprinkle of cheese on the top.

Source: http://www.foodnetwork.com/recipes/food-network-kitchens/bean-kale-and-egg-stew.html

#tastythursday