This dish includes greens, fat, and protein and makes for a comforting, hearty breakfast. Cook the eggs sunny-side up, and you can use the yolks, when broken, as a sauce for the vegetables.
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8 ounces broccoli (11⁄4 cups), stems peeled and cut into 1⁄4-inch-thick rounds, florets cut into bite-size pieces
11⁄2 tablespoons Ghee
1⁄2 yellow onion, sliced thin
2 garlic cloves, minced
4 cups baby spinach
1⁄2 teaspoon sea salt
1⁄4 teaspoon freshly ground black pepper
1 tablespoon unsalted, grass-fed butter
4 large eggs
2 avocados, pitted, peeled, and cut into slices
- In a medium saucepan, bring 4 cups of filtered water to a boil over high heat. Add the broccoli. Use a spatula to keep the broccoli submerged in the water and cook until tender, 2 to 3 minutes. Using a slotted spoon, transfer the broccoli to a plate.
- In a large sauté pan, warm the ghee over medium-high heat until melted. Add the onion and cook, stirring occasionally, until softened, 3 to 4 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Add the spinach and the cooked broccoli and stir to incorporate. Sprinkle the salt and the pepper on top and stir to combine. Remove from the heat and cover to keep warm.
- In an 8-inch skillet, warm the butter over medium heat until foaming. Carefully crack an egg into each quadrant of the pan and cook until the egg whites are fully set but the yolks are still runny, 3 to 4 minutes. (For over-easy eggs, use a metal spatula to gently flip each egg and cook for 1 minute.)
- Divide the vegetable mixture among 4 plates, and top each portion with an egg. Garnish with the avocado slices, dividing them evenly, and serve.
Saturated Fat 7g
From the book, Eat Fat, Get Thin, by Mark Hyman, MD