Eggs: 200g (4 large), Kale: 80g (2 cups, chopped), Mushrooms: 100g (1 cup, sliced), Red onion: 40g (1/4 small, diced), Cherry tomatoes: 80g (1/2 cup, halved), Feta cheese: 30g (2 tbsp, crumbled), Olive oil: 10ml (2 tsp), Garlic: 3g (1 clove, minced), Dried oregano: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, chopped), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Whole grain toast: 30g (1 small slice)
1. Preheat oven to 375°F (190°C). 2. Heat 5ml olive oil in an oven-safe skillet over medium heat. 3. Add 40g diced red onion and cook until softened, about 3 minutes. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 100g sliced mushrooms and cook until they release their moisture and begin to brown, about 5 minutes. 6. Add 80g chopped kale and cook until wilted, about 3 minutes. 7. Season with 1g dried oregano, 1g salt, and 1g black pepper. 8. In a bowl, whisk 4 eggs. 9. Pour the eggs over the vegetables in the skillet. 10. Top with 80g halved cherry tomatoes and 30g crumbled feta cheese. 11. Cook for 3-4 minutes until the edges start to set. 12. Transfer the skillet to the oven and bake for 10-12 minutes, until the eggs are fully set. 13. Garnish with 5g chopped parsley. 14. Serve with 30g whole grain toast.
