Monday, January 9

Bulgur, Kale, & Squash Hash


Keeping up with my vow to cook more healthy meals, I set out to reinvent my favorite breakfast, lunch, or dinner favorite: the hash (seen here, here, and here). I swapped out the potatoes with bulgur wheat and chose nutrient-packed veggies like kale and squash. The bulgur-veggie mixture could certainly be eaten alone as a side dish or light lunch, but the fried egg makes it hearty enough for dinner and adds a richness to the whole thing. It's a meal you can feel good about eating and doesn't take much time to put together - what's not to love about that?

Eggs with Bulgur, Kale, & Squash:
  • Combine 2 c. cold water and 1 c. bulgur wheat in a saucepan and bring to a boil. Reduce to a simmer, cover the pot, and cook for 12-14 minutes, or until wheat is tender.
  • Drain the bulgur over a fine strainer and discard any leftover liquid.
  • Meanwhile, heat 1 tbsp. olive oil in a pot and add in 2 thinly sliced shallots.Cook the shallots for 3-5 minutes, or until tender.
  • Add in 1 large head* of kale and stir for 3-5 minutes, or until wilted. Season with salt and pepper.
  • Add in 1/4 c. low-sodium chicken broth and 1/4 c. white wine and cook until the liquid has evaporated, about another 6-8 minutes.
  • Add in 1 1/2 c. roasted, cubed butternut squash** and the bulgur and stir until combined. Adjust seasonings as necessary.
  • Divide onto plates and top each with a fried egg.***

Serves four
*Or two small.
**Leftover from this meal. Or toss squash with a little olive oil and roast in a 400F oven for 20-25 minutes.
***To see tips on frying an egg, click here.