Eggs: 100g (2 medium), 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), Whole grain toast: 30g (1 small slice), Salt: to taste, Black pepper: to taste
1. Heat 10ml olive oil in a nonstick skillet over medium heat. Add 3g minced garlic, 40g diced red onion, and 100g sliced mushrooms, and sauté for 3-4 minutes. 2. Add 80g chopped kale and 80g halved cherry tomatoes, and cook for 2-3 minutes until the kale is wilted. Add 1g dried oregano and a pinch of salt and black pepper. 3. Push the vegetables to the side, add 100g eggs (2 medium, beaten), and scramble gently until just set. 4. Stir in 30g crumbled feta cheese and 5g chopped fresh parsley. 5. Toast 30g whole grain bread. 6. Serve the egg and veggie mixture with the toast. 7. Season with salt and black pepper to taste at the end.
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