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Add Kale, Onion and Peppers to Your Quick Healthy Meals List

I always like to have a few quick healthy meals handy like this gluten-free recipe made from kale, onion and peppers.

My husband actually likes this combination with kale, even though he never gets excited when he hears it’s on the menu. (Don’t tell him that I know he likes it :-) )

Add Gluten-Free Sauteed Kale, Onion and Peppers to Your Quick Healthy Meals

Add Gluten-Free Sauteed Kale, Onion and Peppers to Your Quick Healthy Meals

 

Having several 30 minute meals ready to go when necessary can be a lifesaver during a busy day.

For more protein to go with these veggies, you can cook an egg or two in the center of the pan during the last few minutes of cooking time. These eggs would not technically be poached since they aren’t in water deep enough to cover them, but they will cook nicely if you keep a little water or broth in the pan.  The eggs will be slightly colored from the vegetables in the pan, or you can cook them in a separate pan in simmering hot water and they will remain the normal white and yellow colors for cooked eggs.

 

Add Kale, Onion and Peppers to Your Quick Healthy Meals List

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

2 - 4 servings

Add Kale, Onion and Peppers to Your Quick Healthy Meals List

Ingredients:

  • 1 Tablespoon Olive Oil
  • 1 Small Sweet Onion, peeled and sliced 1/4-inch thick
  • 1 Medium Sweet Green Pepper, washed, seeded and sliced 1/4-inch thick
  • 1 Medium Sweet Yellow Pepper, washed, seeded and sliced 1/4-inch thick
  • 1 Medium Sweet Red Pepper, washed, seeded and sliced 1/4-inch thick
  • 4 Cups Kale, washed and cut in 1-inch pieces, or your choice of Mixed Greens such as Spinach, Romaine, etc.
  • 1 Clove Minced Garlic
  • Salt and Pepper, or Seasoned Salt, to taste
  • Option -- Poached Eggs
  • 1/4 Cup Water or Gluten-Free Broth, or more if needed
  • 2 Large Eggs, Optional

Directions:

In a large skillet with a little oil over medium to medium low heat, begin to sauté the onion and pepper slices. Stir frequently to prevent burning.

After about 5 minutes add the kale and continue to sauté, stirring frequently.

Season to taste with garlic, salt, pepper or seasoned salt mixture, as you like.

For optional Poached Eggs:

During the last few minutes, after the kale begins to wilt, add water or broth and egg(s) in center of skillet.

Continue cooking until eggs are done, adding more water or broth if needed, a tablespoon or two at a time.

Serve immediately.

This is one of my gluten-free recipes designed for those with gluten intolerance, gluten sensitivity, or celiac disease, but I’ve found that people who have no food allergies like it, too. It is wheat-free, barley-free and rye-free. Also, it is low carb, nut-free, refined sugar-free, casein-free, dairy-free and lactose-free, suitable for a paleo diet. Without the eggs, it is also vegetarian or vegan, as well as top 8 allergen-free.

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Linked to:

One Creative Mommy’s Gluten-Free Monday

Simply Sugar & Gluten-Free’s Slightly Indulgent Tuesday

The Gluten-Free Homemaker’s Gluten-Free Wednesdays

Kelly the Kitchen Kop’s Real Food Wednesday

Miz Helen’s Country Cottage Full Plate Thursday

Frugal Follies’ Frugal Food Thursday

The Nourishing Gourmet’s Pennywise Platter Thursday

Cybele Pascal’s Allergy Friendly Friday

Vegetarian Mamma’s Gluten-Free Fridays

~

 

This gluten-free recipe is designed for those with gluten intolerance, gluten sensitivity, celiac (coeliac) disease, but I’ve found that people who have no food allergies like it, too. It’s one of my gluten-free recipes that is wheat-free, barley-free and rye-free, and depending on the bread you use, it can be dairy-free, nut-free and refined sugar-free.

 

Would you like to find out more about how you too can eat and live gluten-free? If you would, check out my latest book by clicking the book cover below. It’s easier than you think :-)!

 

Eating & Living A Gluten-Free Diet - 002

 

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