Nourishing Lemony Kale and Butternut Squash Winter Bowl
Try this Nourishing Lemony Kale and Butternut Squash Winter Bowl recipe, or contribute your own.
Try this Nourishing Lemony Kale and Butternut Squash Winter Bowl recipe, or contribute your own.
- Carbohydrate 22.1201547920176 g
- Cholesterol 0 mg
- Fat 29.01227875 g
- Fiber 4.13511458365259 g
- Protein 5.15568854168212 g
- Saturated Fat 3.37472625 g
- Serving Size 1 1 Serving (246g)
- Sodium 3548.74858333337 mg
- Sugar 17.985040208365 g
- Trans Fat 1.54664375 g
- Calories 348 calories
Step-by-step
- Wash and chop kale, removing hard stems and inedible garbage.
- Heat 1 tbsp Avocado oil in a pan on medium and toss in kale.
- Squeeze in the juice of ½ lemon and remaining avocado oil.
- If the squash is leftover, add it to pan. If not, heat cubed squash in a microwave safe dish with 1 tbsp water in the microwave for 2 minutes, then add to pan.
- Continue to cook the kale, turning frequently. Once kale begins to wilt, sprinkle with salt and place in a bowl while you cook the egg.
- Fry egg to desired doneness, sunny side up or over medium.
- Top kale with egg and sprinkle with cheese and seasoning. Serve hot.
Acid applied too early will dull the vibrant green pigments in brassicas by stripping the magnesium ions from chlorophyll. Lemon juice belongs in the pan only after the fat coats the leaves and initial heat transfer begins, protecting cellular walls while softening fibrous structures.
Technique and Substitutions
Cube the butternut squash into uniform half-inch pieces to ensure the two-minute microwave softening phase penetrates fully without leaving hard centers. Tough stems harbor grit and resist tenderization, so strip the leafy green matter completely before the pan hits medium heat. Avocado oil possesses a high smoke point around 520 degrees Fahrenheit, making it superior to unrefined olive oils for pan-wilting greens without scorching. Lactose-free Monterey Jack melts efficiently at low ambient temperatures, requiring only the residual heat of the freshly fried egg to soften into the greens. Swap the cheese for nutritional yeast using a one-to-one volume substitution if dairy-free constraints apply.
- Crowding the skillet traps steam, turning vibrant kale into a grey, sodden mass rather than wilting it evenly.
- Frying the egg in a nonstick pan prevents protein bonding on the surface, ensuring the yolk remains intact for breaking over the bowl.
