Eggs Over Kale and Sweet Potato Grits

Homemade italian casserole strata(Serves 4)

Looking for something a little different for a hearty breakfast or brunch? This all-in-one recipe offers a boost from two superfoods, with a fresh spin on classic Southern favorites.

Each serving comes in at 280 calories with 12 g of protein and just 9 g of total fat. (You can also opt to place all of the ingredients into one casserole dish and spoon it out.) These servings provide good sources of calcium (150 mg), iron (3 mg), and potassium (579 mg). Cholesterol comes in at 185 mg as prepared, but an egg substitute could trim it further. You can also eliminate or reduce the 410 mg of sodium by using less salt and swapping in some favorite fresh herbs. Not a fan of kale? Spinach would be right at home here, too.*


1 large sweet potato (orange flesh)

2 cups fresh kale (chopped)

1 tbsp. vegetable oil (divided)

1 1/2 cups water

1 cup skim milk

3/4 cup grits (quick-cooking)

1/4 tsp. salt

4 eggs

Preheat oven to 350°F. Coat four individual standard soufflé dishes with one teaspoon vegetable oil. After rinsing and pat-drying sweet potato, make three to four slits. Cook in microwave, rotating halfway through, until just softened (about five minutes). Test if still firm. (If too hard, add on a minute at a time, and test again.) When the sweet potato is cool to touch, peel, cut into chunks, and puree in food processor. Heat remaining vegetable oil in sauce pan, and sauté kale about five minutes. In a medium sauce pan, boil water and milk, add grits and sweet potatoes; cook for five minutes. Remove from heat; stir in sautéed kale. Divide grits mixture evenly among four soufflé dishes (or place all in casserole dish). Make four large spoon-size dents in each of the grits mixtures. Carefully break one egg into each hollow. Bake uncovered for 30 minutes until eggs are cooked. Let cool 10 minutes before serving.

*Ingredient substitutions will alter nutritional content.

Recipe adapted from

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