Baked Egg, Chicken & Kale Ramekins

A delicious anytime of the day simple mini-meal similar to a crustless quiche. Baked in their own ramekin, they have great eye appeal. The recipe is versatile and you can substitute spinach, Swiss chard or broccoli for the kale and any type of cheese for the feta.
Serves: 4
Prep Time: 15 min
Cook Time: 45 min

Ingredients

2 tsp olive oil
1/2 cup onions, diced
1/2 clove garlic, minced
2 cups boneless, skinless chicken breasts, diced
2 cups kale, chopped
1/8 tsp hot red chili pepper flakes, (optional)
2 tsp thyme, fresh
4 slices tomato(es), cut 1/2 inch (1.25 cm) thick
4 eggs, medium
1/4 cup plain yogurt, 2–4% MF
1/8 tsp salt
1/8 tsp black pepper, freshly ground
1/4 cup feta cheese, crumbled

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Preheat the oven to 350°F (175°C). Oil or spray ramekins with vegetable oil cooking spray.

  2. Heat olive oil over medium heat in a skillet. Dice the onion and minced garlic. Add to pan and sauté 2 minutes or until softened.

  3. Dice the chicken breast into small pieces cut into ½ inch (1.25 cm) pieces. Add to the onions, stir and continue to sauté another 5 minutes or until the chicken is cooked through.

  4. Prepare the kale by removing the tougher central ribs; discard. Slice the leaves into ½ inch (1.25 cm) wide strips. Add to the pan with the chicken, along with the hot red pepper flakes (optional) and fresh thyme leaves. Sauté until just wilted – about two minutes.

  5. Slice tomato into ½ inch (1.25 cm) thick tomato slices. Place a slice in the bottom of each ramekin. Divide cooked chicken and kale among ramekins.

  6. Beat the eggs with the yogurt, salt and pepper in a medium bowl. Divide evenly among ramekins. Sprinkle with the crumbled feta cheese.

  7. Place ramekins on a tray and on middle rack of preheated oven until they are set in the center, about 25 to 35 minutes until lightly browned and a knife inserted in the centre comes out clean.

Helpful Tip

This recipe can be easily doubled for a larger group. Use leftover roast chicken if you have it on hand. They make a great grab-and-go lunch option.

Nutrition Info

Per 180 g serving Amount
Calories190
Protein16 g
Fat10 g
Saturated Fat3.5 g
Carbohydrate8 g
Fibre2 g
Sugar4 g
Cholesterol190 mg
Sodium270 mg
Per 180 g serving % Daily Value
Potassium12
Calcium15
Iron8
Vitamin A70
Vitamin C80
Vitamin B623
Vitamin B1244
Folate11
Zinc14