KALE & FRIED EGGS STIR-FRY

Dark leafy vegetables are full of folate and antioxidants. Kale is a great source of vitamin K for healthy bones and teeth. If you don’t eat eggs, stir in some cooked, drained beans for protein or enjoy with sausages, meat or chicken. The best fats to fry the eggs in are ghee, lard or dripping. Coconut oil is also good, but I wouldn’t mix its tropical flavour with this Mediterranean-style recipe.

Serves 4 Per serving: 5.3g net carbs

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2g fibre 6.5g protein 14.7g fat 184kcal

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2tbsp extra-virgin olive oil

1 onion, finely chopped

1 red pepper, finely sliced

2 garlic cloves, finely sliced

A little finely chopped hot red or green chilli, or a pinch of chilli flakes

Salt and freshly ground black pepper 10 cherry tomatoes, halved or quartered

400g (14oz) kale, cavolo nero or other cabbage, shredded

2tbsp ghee, lard or dripping

4 eggs

Heat the oil in a large frying pan. Add the onion, red pepper, garlic, chilli (to taste) and some seasoning and fry over a medium heat for 5 minutes, then add the tomatoes and cook for 2 minutes, or until softened. Meanwhile, boil or steam the kale for 5 minutes, until soft. Drain and add to the pan. Toss through, then taste and season again as necessary.

To fry the eggs, add the fat to a frying pan over a medium-high heat. When it feels hot to your hand held above it, crack the eggs into the pan, socially distanced apart if your pan allows it. Season the eggs with a little salt and pepper. Fry for a couple of minutes, or until you can see the white is mainly opaque and the yolk is starting to set. Remove them from the pan if you like them runny. If not, leave for longer or flip over with a spatula and leave for 30 seconds. This will give you eggs over-easy, meaning the whites are cooked through and just the centres of the yolks are runny – just how I like them.

Serve the kale stir-fry in warm bowls topped with the fried eggs.